1/28 Full Body [CHALLENGE WK4/DAY 5]

[Challenge week 4/day 5] Happy Friday! 1/28 Training Day Overview: Warm Up: foam roll, full body warm up and activation routine from app. Instruction: This full body day is broken into two parts. First you will complete 4 sets of 6-8 sumo deadlifts, resting 90 seconds in between each set. The goal will be to add weight each set until you are able to hit a heavy 6 reps [the bottom of the rep range]. Once you have completed your 4 sets of sumo deadlifts, move on to the giant set for the day. The giant set is composed of 6 different exercises. You will complete 4-5 rounds of this giant set, resting as minimally as possible. Rep count for each round/each exercise is written in below. You may choose to add weight to the movements as the reps go down, or you may choose to keep the weight the same throughout and simply quicken your pace as the reps go down. *Finish the workout with the burnout challenge. First: 1. Sumo Deadlifts: 4S/6-8R [1-2 warm up sets] ** resting 90 seconds between sets Then: Giant Set: 4-5 Rounds Round 1: 20R each exercise Round 2: 15R each exercise Round 3: 12R each exercise Round 4: 8R each exercise Bonus Round 5: 5R each exercise 2. Barbell Walking Lunges 3. Kettlebell/Dumbbell Deadlifts 4. Neutral Push Ups [on dumbbells] 5. Dumbbell Clean Press 6. Ab Rollout 7. Burpees 8. Burnout Challenge: Dead Hang: 1S/Failure [check back at your time from week 2 for your number to beat.]