Well the reno’s are 90% done and a big thank’s to Elmer and Phae for your help tonight
to put it all back together!
Thank everyone for being so positive about this mess and keeping me in check!
Warm up
10 Single leg deadlifts
posterior chain release …. foam roller
10 Single leg deadlifts
posterior chain release
10 O/H squats sitting at the bottom for 3 sec
STRENGTH
Sumo Deadlifts – 5×8
-55% 1RM
– Deload Week
METCON “PHAE”
5 Rounds
6 Overhead Squats (95/65)
12 Push Ups…. use target pads
400m Run/500m Row (Alternate)
RX
5 Rounds
6 Overhead Squats (135/95)
12 Ring Dips
400m Run/500m Row (Alternate)