Warm Up:

  • Row 250
  • 10 Air Squats
  • 30 sec hollow hold.
  • Up and Back:
    • walking lunges
    • Toy soldiers
    • Burpee Borad jumps.

      Then 3 min DU practice.    

Mobility: 
2 min each side Banded Hip Extension

WeightLifting:
Back Squat week 4, add 10#'s to previous Working Max:
65% x 5
75% x 5
85% x 5+ (“max” reps but not to failure)

Workout:
12 min AMRAP:
6 Pull Ups
9 AB Wheel Roll outs
100 DU's or 200 Singles

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