Workout: 23 October 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. Bench press at 65% of 1 rep max: 3 sets to failure, superset with Bent over rows 3 sets of 6, light weight with a 3 second pause with barbell near chest
3. 3 sets of 8 moderate weight Barbell hip thrusters (~60% of max deadlift), at the top really squeeze that glute
4. Metabolic: Karen, with a catch:
   – 150 Wall-ball shots for time, but each time the ball hits the ground (i.e., you rest), perform a penalty set of deadlifts: 8 Deadlifts at 50% of 1 rep max
   
   (Alternative to wall-ball shots: 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)