Saturday 12th December

4 mins bike
Mobility

SUMO DL

40 x 5
50 x 5, 4, 3, 5, 4

Trunk rotation type thingys with 20 kg bar in between sets 12 reps

12 mins of

30kg RDLS x 10
Krock Rows x 6 e/s w 8kg
Back Raises off a box x 10 w 2 sec pause at top

8 mins of E.M.O.M
Every minute one of these

Cobra Hold
Hollow Hold
Back Bridge

Major lower back pump after all that this morning.

Gunna eat and see if I can fit in a bit of benching or something at 1pm

image

Thats dexter! Isnt he lovely!

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