HUMP DAY PICK ME UP

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Bird Dogs

10 Scorpions

-then-

2 rounds of:

15 Butterfly Hip raises

20 sec Hollow Rock

10 Cat/Cows

 

CONDITIONING

EMOM for 10 minutes

1) 10 Single-arm Upright Row on each arm

2) 8 Single-arm Push Presses on each arm

 

EMOM for 10 minutes

1) 15 Windshield Wipers

2) 10 KB/DB Deadlifts + 10 Russian KBS

 

3 sets of:

1 min max Single-leg Hamstring Bridges (:30/:30)

1 min max Reverse Nordic Curls

1 min max Frogs

 

ACCESSORY (added extra for those who want to do it)

Rowing/Running Intervals

3 sets of

200m Sprints

rest 1:1

3 sets of

100m Sprints

rest 1:1

4 sets of

50m Sprints

recovery jog in between

Published by AB

Crossfit Coach

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