Mobility

  • Psoas- Lacrosse Ball / Kettlebell Stretch 2:00 Per side

Warm Up X 2

  • Jump rope X100
  • 10 Overhead Squats
  • 10 Push ups
  • 10 Jump pull-ups

Workout

Back Squat- Warm up set of 8 then:

65% x 5, 75% x 5, 85% x max reps (not to failure)

Percentages based on 90% of 10/6/2014 1RM


3 supersets, 1:30 rest:
Ab Wheel x 10
DB Stiff-Legged DL x 10 (7-8RPE)

For time:
Row 1000m
50 Slam Ball (20/10#)

 

Intermediate On-Ramp:


Back Squat- 3 x 5, straight sets @ 7-8RPE
3 supersets, 1:30 rest:
Ab Wheel x 6
DB Stiff-Legged DL x 8 (7-8RPE)
For time:
Row 750m
40 Slam Ball (20/10#)

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