Warm Up: Row 300m then 2 rounds

  • 10 squats
  • 10 T-Pushups
  • 15 KB Swings
  • 10 Med Ball Rotations
  • 10 Sideways QM Up and Back

Mobility

  • Banded Ankle Mobility
  • Banded Hip External Rotation Sequence

Weight Training

Front Squat (% off new working max): 75%x5, 85%x3, 95%x max reps

Workout

4 supersets, 1:00 rest:
10 ab wheel @7-8RPE
15 DB Stiff Legged Deadlifts @7-8RPE
 

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