Workout: 10 January 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), superset with 18 DB walking lunges on each leg
2. 5 sets of 3 Deadlifts, building as you progress in sets. Approximate percentages should be: 70%, 75%, 80%, 82-83%, 85-86%
3. 3 sets: 20 GHD sit-ups (alternative: toes to bar or hanging knee ups), superset 50 Supermans for each set
4. Cool down and loosen the legs: 50 Cals on the bike / row or light jog 800 m

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)