October Workout 3 Workout
Warm up
- 400 m run
+ 3 sets
- 10 banded good mornings
- 16 alternating goblet lunges
- 15 sit ups
A) Clean Grip Deadlift
5 x 5-7 reps @ 3111 rest 1-2 min (moderate loads focus on great positions)
B) EMOM 9
Min 1: 30 sec split squat iso hold left
Min 2: 30 sec split squat iso hold right
Min 3: 30-40 sec Front leaning rest
C) Conditioning
4 rounds for time
- 100 m run with med ball
- 12 box jump step downs
- 15 Medball sit-ups
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