Workout Details

Strength

1) Every 4 Minutes  For 16 Minutes (4 Rounds)

:30 second double KB front rack wall sit

12 d-ball squat (hold at chest)

:30 second wall sit (no weight)

 

2) Banded Hip Thrust (shoulders on bench with band across lap)

1x100 (every :30 seconds isolation hold at top for :05 seconds)




Days Programmed

Tuesday, January 8, 2019

Men Leaderboard

pic Jonathan W 100 lbs 190108
pic Dennis B 100 lbs 190108
pic Ryan B 80 lbs 190108
pic Philip V 80 lbs 190108
pic Joshua A 80 lbs 190108

Women Leaderboard

pic Hoes 70 lbs 190108
pic Leila C 60 lbs 190108
pic Hannah W 60 lbs 190108
pic Whitney B 53 lbs 190108

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