Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Reverse Lunges, Back-Rack
3 sets of 10-12 reps.
1 minute rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.
Afternoon Crossfit Workout
GET WARM (8 Min)
500m Row or 1000m Bike, then...
2 Rounds of: 20 S-Leg RDL | 10 Push Ups | 10 Scorpions | :20 Dead Hang
GET FIT (14 Min)
4 Rounds of:
15/12 Calorie Row
5 Muscle Ups
15 Lateral Rower Burpees
14 Min Cap
GET STRONG (10 Min)
Deadlift EMOM 10
*3 T&G Reps Build across sets
COMPETITORS EXTRA
Every 2:00 for 12:00
12/8 Cal Assault Bike
12 Ring Push Ups