Tuesday May 28th

Warm Up
2:00 minute Echo Bike
1:00/1:00 Active Scorpion Stretch
:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch

3 Round
5 strict press empty Bar
5 empty bar good mornings
5 empty bar cossack squats

8 Min EMOM
5 Strict press starting at 60 percent and moving up if you want to

“Panic at the Disco”
For Reps:
5 Sets
3:00 On/1:00Off
Calorie Echo
Abmat Sit-Ups
*Women start at 6 Calories and increase by 2 each round
Score=Total Rounds+Reps
**pick up where you left off each round

Goal: 6 Rounds

Score: Rounds + Reps

Stimulus: Posterior Chain / Core

RPE: 7/10

Athlete Strategy, Workout Flow and Notes

The workout will build from round to round and we are making our way up the rep ladder with the focus on developing our posterior chain and midline. Watch out for the bike, as it will get sneaky hard here today. The focus on this one will be to keep the bike moderate to allow for a good transition into the Deadlifts and then breath through the sit-ups. Abmat sit-ups are sneaky and will end up really taxing the midline. If you have never gotten an ab pump before this is the style of workout that will definitely get you there.


PRVN Mobility #10– click on the names to see demo videos

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch