Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Burpees x 5
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 3 reps @ 80-85%
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Assault Bike
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)
A. 115 kg
B. Rx all under 5
Low back was really tight, so took it easy on the DL
A. 95, 115, 145, 165, 185, 205, 215 – 215 is 80% and felt quite heavy!
B. Schwinn Airdyne without a monitor (dead batteries)
So I did 1:10 each round and called it good.
BBSO – Yuck. Seriously. YUCK!
I scaled to 12 reps as I wanted 1.5 min to rest. It was either that or scaling the weight.
3;32, 3:30, 3:38
A. Deadlifts
160, 165, 170, 175, 178
Didn’t quite know where I was at the moment so worked it up. Went for a 1RM at the end to see where I am and just about managed to pull 200 at 85kg BW so pleased with that
B. For time
3’45, 3’30, 3’30
A. DOG Deadlift as Rx @ 85%
5 sets of: 375×3
… feeling a little cooked so nerfed ‘B’ accordingly
B. E5M for 15 minutes (3 sets) of:
25 – Cal AB | 16 – Alternating 55# DBs Step-ups
2:46 | 2:39 | 2:43
… +/- 1:15 AB | took some salt but was able to go UB on the step-ups.
Whats the size of box for men and women? 24/20?
That sounds about right….or whatever height makes it doable with at least 60 seconds rest per round. Let us know how it goes!
Is this using one or two dumbbells?
Two because that’s more fun! Also, you have to do the burpees on the dumbbells and that would be awkward with only one. 🙂