Workout of the Day - Tuesday, 21 July 2015

Workout of the Day – Tuesday, 21 July 2015

Part A
Squat
3-4 warmup sets of 3 building to start weight
Set 1 – set of 12 back squat at 120% of 20RM back squat
Set 2 – set of 8 FRONT SQUAT at 100% of 20RM
Set 3 – set of 6 FRONT SQUAT at 90% of above
Set 4 – set of 4 at FRONT SQUAT 80% of above
Rest 90 seconds between sets

Part B
3 sets –
Full tension plank holds(15 seconds)
Alternate with 5 good mornings

Part C
Emom12
Min 1 – 200M run (don’t care if cold)
Min 2 – 4 burpee muscle-ups/ burpee pull-up / burpee bar hang
Min 3 – 15 HS walk / bear crawl or wheelbarrow with partner
*on,y muscle up if can do them, not a time to practice

Posted in Workout of the Day
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