Workouts

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1/14/2021 - Engine

21 Min AMRAP
 
 4 Rounds  of
  5 Pull Ups
 10 Push Ups
 15 KB Swings  @44/26
+
  400m Run, 500m Row, 1200m Bike

Each round = 30 Reps, each Run row or bike = 4 rep
4 rounds plus the run = 124 reps
 

1/14/2021 - Deadlift

 4x6 (R+L) Single Leg Romanian Deadlift
 
Rest 1 min between sets
  *Start empty barbell and increase each set
 
************************
 Tempo Deadlifts
 
 6x4 @60% of 3rm
 
 000,230,500,730,1000,1230
  *2 Seconds to the knee, 4 Second return to the ground
 
******************
 4x10 Hip Thrusts
 
 000,200,400,600
  *Work 70lbs less than deadlift weight

******************* 
 4x12 Glute Bridges
  +
 1 Min Plank Hold
 
 Rest 90 seconds between sets

1/14/2021 - Engine Scaled

MALE SCORES

FEMALE SCORES