Posterior gains – Thursday, January 12 (O4W)

Old 4th Ward
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Workout:

 

Posterior Gains (suns out buns out;):

3 sets of 20 reps (increase weight next set if you successfully make it to 20 reps)

 

  1. Deadlift – record 3rd set weight (and reps if not 20)
  2. Pull-ups – record band used on last set. Red-20, White-15, Blue-10

Finish with high intensity burner

3 X 3 min AMRAP rounds w/ 3 min of rest b/t rounds. After each round increase lunge weight

 

  1. 50 DU Buy in each round

AMRAP

16 KB Step back lunges (2 KB’s) Total

16 barrier jump burpees

 

  1. 50 DU buy in

AMRAP

10 KB Step back lunges (2 KB’s) Total

10 Barrier jump burpees

 

  1. 50 DU buy in

AMRAP

6 KB Step back lunges (2 KB’s) Total