Posterior Gains & AMRAP – Monday, January 23 (O4W)

Monday:

Workout:
Posterior Gains:
3 sets of 16 reps (increase weight next set if you successfully make it to 16 reps) choose either one. Will be repeating Thursday.

Pull-ups – record band used on last set. Red-16, White-14, Blue-10

Or

Deadlifts – Record weight of KB on the 3rd set
Then:
3 AMRAP stations – 4 min/station – 1 min rest round 1, 2 min rest round 2. b/t Stations – 2 rounds
1.
20 Jumping Lunges (total) Sub Step Back Lunge
20 Plank Leg Lifts (10 Each Side)
20 Side Plank Hip Dips (10 Each Side)
20 Glute Bridge Raises

2.
10 KB 1 Arm Floor Press
10 V-Ups
10 1 Arm PP (5/arm)
10 1 Arm KB Squats (5/arm)

3.
30 Mountain Climbers (Total)
10 Toe Touches
10 Plank Shoulder Taps
20 Jumping Jacks