Week 13: Day 2


Thursday (2/4):

Warm-Up:

2 Rounds: 10 Spider Plank (R+L=2) 10 Walking Lunge Steps with Weighted Rotation 5/8(R+L=1) 10 Low Weighted Windmills 5/8 R 10 Low Weighted Windmills 5/8 R 200 m Row Main Set: 3 rounds with SLOW, perfect form: 15 Single-Leg Dead Lifts to Lateral Lunge R 15/25 15 Single-Leg Dead Lifts to Lateral Lunge L 15/25

15 Split Squats R 15/20 each 15 Split Squats L 15/20 each 20 Low to High Plank  (Up + Down =1) Cool Down: YOGA

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