Deadlift +2 sec. Pause deadlift (under knee)
5 x (1+3)x60-70%
Send off 3:00

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Every minute on the minute

• Odd: 10 push up
• Even: 30 single unders

Every minute on the minute

• Odd: 10 push up
• Even: 10 walking lunges

Cool down
2 min light row
2 min light bike
10-15 pass throughs with stick
20 torso rotation stick behind neck
1+1 min hip flexor strech

A: Leg press 4x5
B: SL leg extensions 3set
C: Standing SL leg curls 3set
D: Adductor exercise machine 1xMax
E: Seated calf raises 3set

4 rounds of:
10 Ab-wheels
15 MB over shoulders
10 Ring rows
15 MB slams
Rest

handstand / handtsand walk progressions

Lepoja