Friday, 13 Dec 2019

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Friday, 13 Dec 2019

Category : Uncategorized

Silverback Primer
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Week 2 of 2 here, aiming to increase from last week.

Conditioning
“Stair Master”
30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24″/20″)
… Directly Into:
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

Kilos:
Dumbbell: 22.5/15
Ball: 9/6

Midline
Accumulate Totals:
3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Support