B-MG 049

WARM UP: 

1 mile Run as fast as possible (email your time)

 

Stretching

  

4 rounds:

- 1min hold, Lower Back Machine

- 20 Donkey Kicks each leg

- 12 reps Lower Back Machine

- 30 reps Upper Abs, touch your toes

  

4 rounds: 

- 15 reps, Bent Barbell Rows, at 40-60 lbs

- 15 reps, High Pulls (narrow grip, pull to your chin) at 20-40 lbs

- 30 Lateral Leg lift on each side

- 25 reps One Leg Step Up on each side (on bench or box)