Posts in Daily Workouts
9-10-2019

1. activation
a. 3x20 banded face pull
b. 3x20 shoulder taps

2. strength
a. 3x10/10 KB row rest :30
b. 3x10/10 LMP rest :30

3. strength
a. 3x10 BB curl rest :30
b. 3x10/10 DB lateral and front raise rest :30

4. core
tabata 5 lying k2e + crunch w/TR

9-9-2019

1. activation
a. 3x20 b. squat pumps
b. 3x10/10 adductor rocks

2. strength
a. 4x10 BB glute bridge rest :30
b. 4x10 DB waiter bow rest :30

3. cardio
15min
50m d/b run
:30 FLR
10 kbs
:30 hollow hold

9-6-2019

1. activation
a. 3x10 DB bench fly
b. 3x20 banded tri pull down

2. strength
10min build to heavy 3 rep bench press

3. 3x10 @65% of part 2 (12,14,16)

4. cardio
2min(:20 trans)/2min(:20 trans)x4 row repeats

9-4-2019

1. cardio
16min
40' d/b back rack walk
10 sit ups

2min transistion

16min
40' d/b bear hug carry
20 shoulder taps

*partner bike/row/run/JR/rest

9-3-2019

1. cardio
15min
50 burpees (5min cap)
*jog w/TR

8min recover

2. strength
5x5.3.1 chin ups rest :60

3. strength
5x12 DB hammer curl rest :60