Carolyn making easy work of the 20kg deadball max reps workout

Today the ball is well and truly in your court.  You get to choose from a number of options based on how you are feeling today and how hard you want to push.  Don’t say we don’t care 🙂

WORKOUT OF THE DAY

CONDITIONING

Recovery conditioning:

Pick your poison, if you went hard in yesterday’s workout, do the row, if you did not, then do the run.

Option A.
3 sets of:
800m run
1 minute rest between sets

Option B.
3 sets of:
1000m row
1 minute rest between sets

Pacing work, looking for consistent power output across rounds rather than going for any sort of max effort work.

STRENGTH

Barbell Hip Thrust
3 sets, max reps with 50% of 1RM back squat
Superset with:
10 seated Good mornings with either a pvc or unloaded barbell.

CHOOSE YOUR OWN ADVENTURE

Optional ZUU
3 rounds of:
20 frogs
20 mustangs
10 kick-sits
Rest 2 mins
2 rounds
1 lap bear crawl
Run back
1 lap gorilla
Run back
1 lap joeys
Run back

Optional mobility
2 minute box pigeon each leg
5 minute squat hold
1 minute supinated deadhang
2 minute pancake stretch