Abs(olutely) Wednesday
Warm Up/Mobility
Warm-up
Amrap 8 Min
1 Minute Bike (start easy and build intensity each round) (OR other cardio)
10 V Ups
10 Deadbugs
10 hanging scap retractions
5 hanging knee raises
5 single arm dumbbell suite case deadlifts (moderate) (each side)
10 banded good mornings
At workout Pace
10/8 Calorie ERG
8 V Ups
5 Deadlifts (at workout weight)
5 Toes to bar
Metcon
Metcon (Time)
2 Sets w/ 5 Min rest b/t set
25/18 Cal Row or 15/12 Calorie Air Bike
20 V Ups (15 GHD Sit Ups)
25/18 Cal Row or 15/12 Calorie Air Bike
15 Deadlifts (185/125)
25/18 Cal Row or 15/12 Calorie Air Bike
25 Toes to bar
-Rest 5:00 Between Sets-
Time Cap each set: 12 minutes
Finisher
Metcon
Hollow Hold x 30 seconds
Pull Up with 2 second hold at the top and bottom x 5 reps.
L Seated DB Z Press x 10
Pull Up with 2 second hold at the top and bottom x 5 reps.
L Seated DB Z Press x 10
Metcon
3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
Post Workout Mobility
2:00/side Couch Stretch
Banded Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats