Back Off Week

Warm Up 

Row 300m then 2 rounds:

  • 12 Steps Duck Walk
  • 10 Med Ball Rotation Throws ea side
  • 10 T jump pull ups
  • 10 T Push ups

Mobility

  • Hold bottom squat elbows drive knees then pull knees further 2:00

Weight Training

Back Squat- 40% x 5, 50% x 5, 60% x 5

Workout

Ab Wheel- 3 x 10, 1:30 rest

3 rounds for time:
15 Burpees
25 Slam Ball (20/10#)

Comment