Tuesday, 18 July 2023

Conditioning:

3 RFT:

10/8 Calorie Echo Bike

9 Deadlifts (185/125)

6 Bar Facing Burpees

- Rest 3:00, then...

3 RFT:

6 Bar Facing Burpees

9 Deadlifts (185/125)

10/8 Calorie Echo Bike

Accessory:

Pistols: Week 5

All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.

Advanced: No Assistance

Intermediate: Change plates under heels, hold weight in front of chest, or pistol to a band

Beginner: Use a box, band, or Pull up rig.

Alternative Option: 3 sets

10 Back rack Step Back Lunges (each)

10 Weighted Hip Thrust

30-second Side Plank (each)