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#)