AA-WL 026

Warm up:

1 km (0.62 mile) Run with incline at 5

 

Sumo Deadlift: Don't round your back, curve your lower back, sit low, and keep your shoulders up, keep the bar as close as possible to your body during the lift, and open your legs wide, feet almost touching the plates of the bar.

6 x light weight

8 reps adding 10 lbs

10 reps adding 10 lbs

10 reps adding 10 lbs

10 reps adding 10 lbs

6-10 reps adding 10 lbs

6-10 reps adding 10 lbs

6-10 reps adding 10 lbs

Keep adding 10 lbs until you can find your limits while keeping your form safe.

 

 

2-3 rounds

- 20 x 1 leg Step Up on a bench (each leg)

- 10 Pull Over (20-60 lbs barbell)

- 10 Leg Extension over a bar (each leg)

   

2-3 rounds:

- 50 abs: Toes Touch

- Shoulder Shrugs, as many reps as possible  (30-60 lbs dumbbells)

- 15-20 Hamstring Curls at a challenging weight

  

Bike 150 Calories (cool down)