Workout: 01 August 2024

Gym Workout

Warm up: 1 round:

1. 21 Cals on the bike / row
2. 12 Pull-ups or jumping pull-ups
3. 21 Push-ups
4. 12 Front squats with just the bar, pause at the bottom

Workout:

1. Front squat 5 sets of 4 at 85% of most recent 1-rep max
2. 3 sets of 8 moderate weight Barbell hip thrusters (~60% of max deadlift) at the top: really squeeze that glute, superset with 30 DB walking lunges (15 each leg)
3. Metabolic: Karen
   – 150 Wall-ball shots for time
   
   (Alternative: can use an odd object throwing up into the air and catching, or perform Odd-object Thrusters)

At Home Workout

For time, complete a total of (can break the following up into whatever sets you would like):

1. 150 Wallball shots (Karen)
   Recommended weight: 14 – 20 lbs (alternative: if you do not own a medicine ball or wallball, recommend Thrusters with light weight DBs / a Kettlebell / or an Odd-object)