Workout du 28/10/2015

DAY 2: LOWER BODY WORKOUT

1. Force Back Squat
Wenlder Week3 (bis)

Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 75% x 5 (90)
Set 2 85% x 3 (100)
Set 3 95% x 1+ (110)

Sur le dernier set, ne pas aller à l’échec, la dernière rép doit passer!

2. Split Squat Jumps (BW only): 3 x 20sec.

3a. DB RDL: 3x12
3b. Plank “shoulder touches”: 3x12 ea shoulder

4. Single Leg “Speed Skater” Squats: 2x8ea leg

5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 12-14 times.

Finisher => 100 Burpees