Warm Up:

Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Monster Walks
Then:
20 Banded Air Squats
20 situps
20 Arm Circles (10 each direction)
20 Alternating Swimmers

Mob: Posterior chain smash, pigeon pose, roll quads and lats
 

Lifts:

  1. Deadlifts, rest between working sets

    1. 2x15 @ 55%1RM, first set slow, second set fast

    2. 1x15 @ 65%1RM, fast

    3. 3x5 @ 75%1RM, normal pace

  2. Supersets I:

    1. GHD situps 3x8

    2. Strict Pullups 3x8 (7-8 RPE, scale as necessary)

  3. Supersets II:

    1. DB Shrugs 3x8 (6-7 RPE)

    2. DB Hang Squat Cleans 3x8 (same weight)

Conditioning:
4:00 Marathon
    :30 180 degree Rotation Jump Squats
    :30 In-n-Out Pushup Jacks

Comment