Workout of the day

Deadlift (week 2 / 6)

5 sets: E3MOM

5 Deadlifts @ 65% of 1 RM
8 DB deficit Farmer lunges (3" deficit)

* Complete 5 Deadlifts followed by 8 DB deficit farmers lunges. Complete
all 4 lunges on one leg, then all 4 on the other. Increase weight from last week, focus on driving
and isolating the lead leg.

‍

15 min Amrap

30 RKB Swings
10 Box Step-ups w / KB
20 Goblet Squats
10 BBJO 20"/24'

KB Weights:

L1: 10/16 kg
L2: 12/20 kg
L3: 16/24 kg

* Find a pace that you can maintain for a full 15 mins, break up sets early on even
if you don't think you have to. The Box step-ups into the goblet squats will be taxing on your legs
& possibly grip, consider a short break between the 2. The BBJO & RKB swings will spike your heart
rate, choose manageable sets with brief breaks.

90 sec Legs the wall pose
60 sec forward fold
10 Cat cows (hold each position for a few secs)
30-45 sec pigeon pose (per side)