Warm Up x1:

Long Lap

10 Monster Walks

10 Banded Air Squats

10 Pushups

10 V-Ups

10 DeadBugs

Mob: Squat Magic! 2:00 Pigeon, each side; Foam Roll -  thoracic spine and lats.

Lifts:

A. 3x10 OHS @ 6-7 RPE (these should be performed quickly and deeply, with little rest between sets)

B. 3x5 Front Squat @ 75% 1RM (or 7-8 RPE)

C. 3x5 each leg OH Lunges @ 6-7 RPE

D. 3x10 Romanian Deadlifts @ 7-8 RPE

Conditioning:

Supersets! Rest 1:00 between sets

A. 3x10 GHD Back Extensions

     3x10 V-Ups

B.  3x20 Mountain Climber Lunges (feet outside the hands in a runner’s lunge)

      3x10 Sleeping Crabs

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