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Mon 6-8-15

Posted on Jun 7, 15

Warm Up

30 sec samson stretch each side

10 quadruped rock backs

8 adductor rock backs each side

10 single leg glute bridges

10 single leg rdl (each)

5 side lunges (each)

2 x 5 box jumps



5 x 5 Back Squats at last weeks 10rm (if no 10rm then 75% of 1rm)

– rest 2 mins between sets


After Party

row 750m

– rest 4 mins

row 750m


Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.