Warm Up:

Long Lap

Then:

10  Air Squats

10 Pushups

10 Situps

20 Arm Circles (10 each direction)

20 Alternating Swimmers

Mob: Foam roll quads and posterior chain, LAX smash pecs, banded shoulder distraction

Lifts and Accessory: WORK WORK WORK WORK WORK WORK

  1. BTN Sot’s Press 3x8, 7-8RPE

  2. BB Good Mornings 3x8, 8-9RPE

  3. BB Box Step-Ups 3x10 (steps total), 7-8 RPE

  4. Supersets I: (rest 1:00 between sets)

    1. Strict Pullups 3x8, 7-8RPE

    2. Handstand Hold 3x :30

  5. Supersets II: (rest 1:00 between sets)

    1. RDL 3x10, 7-8 RPE

    2. Max Air Squats, 3x :30

  6. Supersets III: (rest 1:00 between sets)

    1. GHD Hip Extensions, 3x10

    2. Max V-Ups, 3x :30

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