December 12, 2019 – Fitness

Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Followed by…

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Burpees x 5

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-8 reps @ 20X1
(aim for around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Assault Bike
15 Dumbbell Burpee Box Step-Overs