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  • gamefaceent212

Post Christmas Workout Day 3 Rugged Workout Series












Warm up

3 rounds

10 Good Mornings

10 Soldier Kicks

10 bird dogs


3 rounds

10 Squat to hip rotations

4 inchworms

10 Single Leg Glute Bridge (each side)


3 Rounds

200 m row

30 leg lifts

10 Spiderman lunge (view here)


Strength

3*12 Barbell Squats (light weight)

:60 rest

3*8 Barbell Squats (moderate/heavy weight)

:90 rest


4 Rounds

10 rear foot elevated lunge (each side)

20 DB Lunges (55/35)(45/25)(35/15)


Conditioning

17:00 AMRAP

25 M Sled Pull (heavy)

7 Tire flips

12 Squat Thrust (view here)



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