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Tuesday, 26 May 2020

"Flex Seal"

16 Rounds: 20 Seconds Deadlifts (135/95) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest



  • Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off

  • We'll alternate back and forth between these two movements for 16 rounds lasting 16 minutes

  • After a big day yesterday of upper body and squatting, we'll use different muscle groups today to balance things out

  • Because there is rest built in, the movements are simple, and we switch between muscle groups - we're looking to move for all 20 seconds each round

  • Your score will be the lowest number of reps at each movement added together

  • For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps


  • The barbell weight is designed to be on the lighter side

  • This should be a weight that you are capable of competing for 35+ reps unbroken when fresh

  • Within the workout you should be able to hold on for all 20 seconds

  • If you don't have a barbell available, complete double dumbbells deadlifts (50's/35's)


3 Rounds: 30 Seconds Active Samson 30 Seconds Pigeon Pose (Each Side) 30 Seconds Active Divebombers 30 Seconds Barbell Romanian Deadlifts

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