Week 5 - Workout 3
Oh guys... today is one of those we love the most! Straight strength endurance for ya.
Equipment: Plank Pull/Ring Row setup (chair with stick or knotted sheets in door), KB/DB for the RDLs (though there's a modification for that if you don't have a challenging weight for that) and a Timer
Warmup
Activation Warmup
Then
3 Rounds of
:20s Forward Plank
:20s Right Side Plank
:20s Forward Plank
5 Times through Bodyweight Flow (Video Below)
Work
15 Minute AMRAP
Holy Trinity*
Pushup
Ring Row/Plank Pull
Triceps Dips from Bench/Couch/Bed/etc.
* Pick a rep scheme for each movement (like 5 of each or 3,8,4 or whatever) and then KEEP IT throughout the 15 minutes. Get in as many reps as you can!
15 Minute AMRAP
Lowly Trinity*
Squat
RDL with DB/KB/Sack or 1/4 Squat Jump
Lunges (counting as each leg not total - forward or reverse lunges)
* Same rules as above: Pick a rep scheme for each movement (like 5 of each or 3,8,4 or whatever) and then KEEP IT throughout the 15 minutes. Get in as many reps as you can!
Cool Down
Deep breathing to get your body back to homeostasis - get that stress level back down. Stretch out those shoulders, back, neck, and glutes.
Make It a Great One!