Warm Up
3 rounds
3 inch worms
10 good mornings (empty bar on back)
10 back squats (empty bar)
10 scap pullups
– into workout prep –
2 rounds
R1:
30 sec assault bike (fast)
10 GHD’s sit ups (parallel)
10 Deadlifts (light @50% of workout weight)
R2:
30 sec assault bike (faster)
10 Kipping knee to chest
5 Deadlifts (moderate @75% of workout weight)
3 rounds
3 inch worms
10 good mornings (empty bar on back)
10 back squats (empty bar)
10 scap pullups
– into workout prep –
2 rounds
R1:
30 sec assault bike (fast)
10 GHD’s sit ups (parallel)
10 Deadlifts (light @50% of workout weight)
R2:
30 sec assault bike (faster)
10 Kipping knee to chest
5 Deadlifts (moderate @75% of workout weight)
Nuthin’ but a ‘G’ Thang
2 sets
20/15 Calorie Assault Bike
30 Weighted Sit Ups (45/25)
20/15 Calorie Assault Bike
30 Deadlifts (185/125)
20/15 Calorie Assault Bike
30 Toes to Bar
-Rest 5:00 Between Sets-
Accessory
3 sets
10 Cuban press
15/15 single leg glute bridge
10 goblet squats
