Thursday:

Workout:

Posterior Gains:
Deadlifts –
5 sets of 4 reps (increase weight next set if you successfully make it to 4 reps) choose either one.

OR

Pull-ups:

1. 2 min max pull-ups (unassisted, with band, or jungle gym). This will be a test of our pull-up progress over our 8+ weeks, so we want to test them fresh to see if they can get a PR.

2. 2 x Flexed Arm Hang Over Bar (hollow body position and control descent – this way you get a negative in there) (max hold)

3. 2 x hang from bar with shoulders packed in hollow body position – (max hold OR 30 sec – shorter of the 2)

Then:
5X5 min stations: 30:30 clock w/ 1-2 min rest b/t

-KB swing/Hip bridges
– Goblet squat/squat hold
-2KB OH press/Single KB OH hold (switch arms as needed)
-Hollow hold (start w/ knees in)/Superman
-Burpees/Jumping jacks