05/10/21: Monday

May Events:
Bring a Friend Saturdays – Westfield / Berkeley Heights
Small Group Nutrition Coaching – 5/17 – 6/13
MDW Social – Sat, May 29 @ 3pm

Today’s Workout

Warm Up

  • 3 Sets
    • 10 Banded Lateral Steps (R+L = 1)
    • 10 Banded Squats
  • :20 Scap Pull Ups
  • 15 Back Squats
  • 10 Squat Thrusts
  • :20 Kip
  • 15 Front Squats
  • 10 Burpees
  • 5 Pull Ups
  • 3 Burpee Pull Ups

Strength
6 Sets

  • 3 Back Squats (85-90%)

Conditioning –“The Quad-ratic Fall-mula”
21 – 15 – 9      *12 min. Time Cap

  • Burpee Pull Ups (sx: Burpee + Jumping Pull Up)
  • Front Squats (sx: 75#|55#  rx: 95#|65#  crx: 135#|95#)

Accessory
4 Sets – Superset

  • :20 Max Hammer Curls
  • :20 Max Supinated Curls
  • :20 Max Hammer Curls
  • 1 min Rest