13/04 – Reuben Sandwich
April 13, 202416/04 – Alex and Marty
April 16, 2024WARM-UP
Banded Glutes
-into- 3 sets:
• 30-second Bike (easy pace)
• 10 Banded Pull Through (Left)
• 10 Banded Pull Through (Right)
• 10 Banded Pull Through (Both)
• 10 Hollow Rocks
• 5 Back Squats (empty bar-build across sets)
WORKOUT PREP
2 sets:
• 3 Back Squats (build-in weight)
• 5 Air Squats
• 20-second Machine (build-in pace)
MADAGASCAR
FIRE
5 sets:
• Minute 1: 10 Back Squats (60-65%) (40sec cap)
• Minute 2: Max Air Squats
• Minute 3: Recovery Machine (Slow-Moderate)
-rest 3 minutes before going to accessory-
ACCESSORY
4 sets:
• 10 Rear Foot Elevated Split Squats (each side)
• 10 Single Leg RDLs (each side)
• -rest 1:00 between sets-
