Saturday, January 13
Week 16 Day 6
Today’s focus: Don’t sag, don’t pop your butt up. Keep good planking form.
Minutes 0-3: Get you heart rate up (aka warm up)
Minutes 7: Mobilize today’s primary muscles (lower back, core)
Minutes 10: Warm up to 65% of one rep max DEADLIFT
Minutes 18: 4 sets of 10 reps at 65% every 2:00
Minutes 32: 2 sets of 5:00 PLANK. Rest 2 min. Do as much good form planking as you can within the time, stopping when needed, then rest two minutes.
Minutes 51: Run 19 minutes. Keep a steady pace.
Leave the gym