2019 Time to WORK Week 1 Day 5
1. Warm Up: 4R
5kcal Ab
10 ring pull ups
15 ring rows
2. Weightlifting
Split Squat (4 x 8)
Squatting with one leg elevated behind you.
Little different from last week. Bar on your back. Out of the rack. 8 on each leg… Your rear foot should be stable on a bench or box behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.
Go immediately into the lateral lunges below. Try to get at-least 4 sets in, in a 20min. Window.
Lateral Barbell Lunges (4 x 8)
8 each leg. This combo together is going to make you sore, but it’s a good thing! #bootygainz
3. Metcon 13min. AMRAP:
40 Calorie Row
50 Wall Balls 20/14
60 OH Walking Lunges with a 25/20 Plate
70 Double unders
*Can you make it back to the wall balls on the 2nd round?!
4. Mobility