22/02 – Flight Simulator
February 22, 202424/02 – Coat of no colour
February 24, 2024WARM-UP
Banded Shoulders + Glutes
-into- 3 sets:
• 1:00 Row (build in pace)
• 5 Front Squats (empty)
• 5 Shoulder Press (empty)
• 10 Deadbugs
WORKOUT PREP
3 sets: (Build in pace and weight)
• 5/4 Calorie Row
• 2 Thrusters
“OPEN 15.5”
FIRE
For time (15min cap):
• 45m Walking Lunges
• 27-21-15-9 Thrusters (45/30)
WATER
• 35/25kg
EARTH
• 21-15-9-6 Dumbbell Thrusters (light)
MINI-PUMP –LEG DAY:
4 Rounds
• 10 Single Leg DB Hip Thrust (each side) @ moderate weight
• 12 Barbell Romanian Deadlift @ moderate weight – maintain quality
• -Rest 1 min b/t rounds
