Workout: 23 February 2024

Gym Workout

Warm up: 2 Rounds:

1. 20 very slow Supermans
2. 20 Air Squats

Workout:

1. 2 sets of 10 Moderate weight Romanian dead lifts (at around 50-60% of 1-rep deadlift max)
2. 50 Moderate-pace Cals on the bike / row / light jog 800 m
3. 4 sets of 3 Deadlifts, building as you progress in sets. Approximate percentages should be: 70%, 75%, 80%, 82-83%
4. Go for a max deadlift for the day
5. 3 sets: 20 GHD sit-ups (alternative: toes to bar or hanging knee ups), superset 50 Supermans for each set
6. Cool down and loosen the legs: slow jog 2-4 miles

At Home Workout

1. Run 3 miles or a 5 k at an easy / moderate pace
2. 3 rounds: as fast as you can
   50 Air Squats
   40 Sit-ups
   30 Push-ups
   20 Toes to bar (alternative: hanging knee raises)
   10 HSPUs(alternative: Pike-box hspu, use a bench or table if no box)