WARM UP:

  • 10 wall squats
  • 10 PVC Pass Through
  • 10 PVC Halos
  • 10 PVC Good Mornings
    • Then: 2X's through:
    • 3 Burpees
    • 6 pit puls (lat pulls)
    • 9 PVC Over Head Squats

Mobility:
1 min each side Wall Hip Flexor Stretch (couch stretch)
2 min each side Barbell Quad smash

Weight Lifting:
Back off week, BackSquat 40%X 5, 50%X5, 60%X5

Workout:
Every 6 minutes X5
9 Unbroken OverHead Squats (95/65#)
11 Lateral Burpees
300m ROW
 

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