Strength Day
E4MOM x 5 ROUNDS
8 Split Squats (Each Leg)
8 Bent Over Rows
General Warm Up
3-5min of Cardio of choice, followed by…
3 ROUNDS
5 Slow Air Squats
6 Lunges
6 Single Leg RDL’s (no weight)
25 Jumping Jacks
Specific Warm Up
Test out your Split Squats to find a variation that’s right for you and then work your way up to a good weight for the day. That may be no-weight at all and that’s ok!
Do the same thing with your Bent Over Row variation and you’ll be ready to start the clock!
Workout of the Day
E4MOM x 5 ROUNDS
8 Split Squats (Each Leg)
Workout Notes
This workout is the latest in our strength cycle of 5 x 5’s. The last time we did this workout was with sets of 8 in the week of July 19th, AKA Week 29. If you took record of that workout, aim to do this workout slightly heavier!
This format means that we will do one set Every 4 Minutes, On the Minute. Hence the “E4MOM.” We will do this for 5 Rounds. Set a clock to beep every 4 minutes, or just remember to do a set when the clock is at 0:00, 4:00, 8:00, 12:00, and 16:00.
The full set will be 5 split squats on one leg, then 5 on the other, then 5 bent over rows. If you are challenging yourself, this should take 1-2min and then you will have 2-3min of rest before it’s time for your next set.
Challenge yourself with the weights and variations, but don’t let it get sloppy!
Optional Accessory Work
Accumulate 20 Down Dog to Cobra, 2:00 in a Hollow Hold, and 2:00 in an Arch Hold.
Cool Down
1-2min in Pigeon / Figure 4 on Each Leg
1-2min in PVC T-Spine Stretch
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