Posts Tagged ‘Back Extensions’


Warm-up:
1600m Easy Run

Strength:  (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Knees-to-Elbow
Back Extensions

Cool-down:
1600m Easy Run

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Strength:  (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips

Conditioning:
30 minute Easy Run, Bike, or Row


Strength:  (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips

Conditioning:
30 minute Easy Run, Bike, or Row


3 RFT:

800m Run
25 Back Extension
25 Glute-Hamstring Raise
25 GHD Situp

(Recover to 75% before each run)

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For Time:

800m Run
50 Back Extension
50 Situp
800m Run
50 Back Extension
50 Situp
800m Run
50 Back Extension
50 Situp

(Recover to 75% before each run)

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For time:

400m Run
25 Glute-Hamstring Raise
25 Back Extension
25 GHD Situp
400m Run
25 Hover
25 V-Up
25 Bicycle
400m Run
25 Glute-Hamstring Raise
25 Back Extension
25 GHD Situp
400m Run
25 Hover
25 V-Up
25 Bicycle

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“Michael”
3 RFT:

800m Run
50 Back Extension
50 Situp

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Compare to June 11, 2019