Wednesday, 10/15

Warm-Up
2 Rounds of
12 Spider Lunges
8 Alt Single Leg Bird Pickers
12 Supine Scorpion
8 Scorpion (prone)

Strength – Barbell Lunges (30 minute cap)
(10) – 20 – 16 – 12 – 8 – 4
– Bar Racked on Back (hi bar position)
– May step forward or back, but must alternate similarly
– Start with 1 set of 10 reps (5/leg) with the bar
– Work up in weight each set if applicable
– Set of 20 = 10 per leg, etc.

Tabata Finisher
3 times through of
2 Rounds Ab Mat Sit-Ups
2 Rounds Band Good Mornings
2 Rounds Windshield Wipers
2 Rounds Superman static hold*

*make sure not to “hyper-extend”. Keep chin tucked/head neutral