October 19, 2015

A) Warm up:In 10 minutes or less; 3 rounds:

10 alternating walking lunges with a twist

10 squats

10 pull ups

10 push ups

10 sit ups

10 superman’s

30 second/side Samson stretch
B) Take 10 minutes to find your 7 rep max Deadlift.
C) Every minute on the minute for 18 minutes:

Minute 1: Reverse Lunge x 5/side at 30-40% of your 1RM Back Squat

Minute 2: 10 Banded good mornings

Minute 3: 5 Strict toes to bar

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