Deadlift/Bench 1x3 @ 70, 80%, 90%
4-6 rounds of:
6 DB rows each arm
6 GHD sit ups
6 Pull-ups/ring rows
Then finish with
4-5 rounds of:
5 Jefferson Curls and 10 knees to chest. A note on the weight for Jefferson Curls. It should be heavy enough to assist in a deeper stretch than being unweighted, but not so heavy that you feel any fatigue in your back muscles. Stay smart...
Next enjoy some arch holds and hip circles. 30 second arch hold into 5 hip circles in each direction for 5 Rounds...
Don't forget to join us this saturday for the Sage to Summit Winter Race Series Run!!!
Can't wait to see you there!