B-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.

- 6 x light weight

- 8 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

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

 

2 rounds

- 20 x 1 leg step up on a bench (each leg)

- 10 Pull over (20-40 lbs barbell)

- 10 Leg extension over a bar (each leg)

 

 

2-3 rounds:

- 30 abs: Toes Touch

- Shoulder Shrugs, as many reps as possible  (20-40 lbs dumbbells)

- 15-20 Hamstring Curls at a challenging weight

   

Bike 150 Calories (cool down)