Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
30 sec easy bike
5 Dead-bugs (each side)
5 Glute Bridge (2 sec pause at top)
5 Deadlifts (empty bar – build across sets)
**2. Workout Prep**
2 sets
20 Second Assault Bike
3 Deadlifts (at workout weight)
– rest 30 seconds between sets –
WHOOPs I did it again
3 sets
3 Rounds
12/10 Calorie Assault Bike or 10/8 Calorie Echo bike
10 Deadlifts (185/125)
– Rest 3 minutes between sets –
Accessory
4 Rounds
10 Barbell Bench (build to moderate weight and complete 4 sets – control up and down)
12 Bent over Barbell Row (Moderate weight – control up and down)
-into-
3 rounds
10 alt. Dumbbell curls (each side)
10 single Dumbbell lying tricep extension
30 Flutter Kicks (each side)
WHOOPs I did it again
3 sets
3 Rounds
12/10 Calorie Assault Bike or 10/8 Calorie Echo bike
10 Deadlifts
– Rest 3 minutes between sets –
