Warm Up:

Dynamic Up and Back:

High Knees

Butt Kicks

Toy Soldiers

Banded Monster Walks (below the knee)

Then:

20 Banded Air Squats (below the knee)

20 situps

20 Arm Circles (10 each direction)

20 Alternating Swimmers

Mob:

RollQuads, LAX smash pecs and shoulder compartment

All Accessory, All Day, Part III, Straight Sets (stick with one weight for each exercise)

  1. Muscle Cleans 5x10 (this is a lot of reps, so stay around 7RPE)

  2. OHS 5x10 (perform each set fast, so 6-7RPE)

  3. Good Mornings 5x10 (on the heavier side of 7-8RPE, WITH GOOD FORM)

  4. OH Lunges 5x10 (5 each leg, 7-8RPE)

Conditioning, FQ:

50 Vups

50 Single Leg Glute Bridges (each leg)

50 T2B

50 Tuck Jumps

NOW, MOB OUT THE CORE, SMASH THE PSOAS

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