04/19/21: Monday

Today's WorkoutWarm Up

• 3 Sets - :20 On|:10 Off
  • Hollow Hold
  • Superman
• 2 Sets
  • 5 Press Ups
  • 10 Glute Bridges
• 3 Sets - :30 On|:!5 Off
  • Row
  • Deadlift
  • Front Rack Lunges

Strength5 Sets

• 5 Deadlifts (80-85%)

Conditioning -"Pirates of Pain-zance"For Time

• 1.2|1 km Row (4:40 Time Cap)
• 60 Mixed Grip Lunges (Alt. arms as desired)

Accessory3 Sets

• 15 DB Hammer Curls (2 DBs)
• 15 Close Grip Barbell Curls
• 1:30 Rest