2023/11/20

Warm-up / Cardio

• 10:00 BikeErg / TrueForm

Legs

Brand went through her superset and then I went.

Part 1

• 10-10-10-8 Incline Front Squats (35 plates on 4 mats, 20/15# DBs)
• 10-10-8-6 Bulgarian Split Squats each leg (15/8# DBs)

Part 2

• 10-10-8-8 KB Sumo Squat/ Deadlift (62-70-70-70/53-62-70-70#)
• 7-7-5-5 Staggered Deadlifts each side (25/20-25-25-25# DBs)

Part 3

• 20-16-12 Elevated Reverse Lunges (45 plate, 20/15# DBs)
• 10 Box Jumps (20”)

Abs

2 Sets

• 20 Pike Heel Clicks over DB
• 20 alt Piked Single Leg Extensions
• 10 Piked In & Outs around DB
• 10 Piked Leg Lifts over DB
• 30 Russian Twists (35# KB/15# DB)
• 20 Plank Hip Dips over DB