Deuce

Thursday, October 15 · Conditioning

WARM-UP · 8 MIN

3 min easy bike · finish with 2 × 5-sec bursts

10 band pull-aparts · 10 glute bridges · 8/leg bodyweight reverse lunges

8 push-ups · 10 banded shoulder flexion/extension

MAIN SET · 34 MIN

5 rounds · 40 sec work / 20 sec rotate · 1 min rest between rounds

(switch legs halfway through the round on split squats) · (change halo direction halfway through)

WOD · PHA CIRCUIT · 5 ROUNDS

Percentages = how hard it should feel — pick a load that matches.

PRESCRIBED: DB floor press @ 75% · DB Bulgarian split squat @ 75% · Dual DB bent-over row @ 75% · DB suitcase deadlift @ 70% · Standing KB halo @ 80% · 10-sec Echo Bike sprint @ 100%

SCALED: Incline push-up @ 65% · Split squat @ 60% · Seated cable row @ 65% · Single KB deadlift @ 60% · Standing KB halo @ 65% · 10-sec Echo Bike sprint @ 85%

COOL-DOWN · 5 MIN

Easy walk 2 min · doorway chest stretch + couch stretch, 45 sec/side

Programmed for Refinery Fitness members. Percentages are a guide — scale further to your own skill level and strength. Consult your physician before beginning any exercise program. If you know a movement is contraindicated for you due to prior illness or injury, do not perform it. Participate at your own risk; stop if you feel pain or dizziness.