Warmup
Minimal & Full Gym
A1. Goblet Cyclist/Front/or Back Squat: 5 x 8 @3010; rest 1 min
note-choose 1
A2. KB Swing – heavy: 5 x 12; rest 1 min
B. 4 rounds:
6 Three Phase Sissy Squats
5 Jefferson Curls @3 sec hold each rep
5 Strict T2B w/5 sec lowering each rep
C1. Long Lunge Hold: 2 x 30 sec
C2. Donkey Calf Raises: 2 x 15 @3 sec holds at top each rep
D. Once each:
Couch Stretch – 90 sec/side
Pike – 90 sec
A1) Back squat 93#
A2) 44# KB
B) 33# for Jefferson curls
supine straight leg lowering for 7 seconds x5 each round
C1) felt good!
C2) used step and had hands on couch
D) felt good too!
A1) Front Squat 135#
A2) 55# KB
B) 55# for Jefferson curls
2 set of toes to ring & 2 sets of supine straight leg lowering