Thursday, March 16th

Strength: Front Rack Barbell Box Step Ups In 15 minutes build to a heavy set of 8 (4/leg) ***Complete 10 Barbell Romanian Deadlifts after each set***

Strength – we do NOT want to use a box thats too high for us today, so most men should not use more than 20″ and women not more than 16″ (12″ + plates). We want to be aware of our core brace as we step up, driving through our heels and glutes to stand up without redipping or dropping our chest forward. After each set use the same weight on the bar to complete 10 RDLs, slight bend in knee and driving knees out as we hinge to target the hamstrings.

AMRAP 9 25′ Front Rack Dual DB Walking Lunge 50/35 | 35/20 | 20/10 12 Toes To Bar | K2E | Knee Raise/lying leg raise 25′ Front Rack Dual DB Walking Lunge 12 Dual DB Deadlift 50/35 | 35/20 | 20/100

Workout – continued emphasis on the glutes and posterior here, so take your time and move methodically. Thursdays are for quality, not quantity!