A. Dynamic Stretches
B. (2 rounds)
10 assisted Cossack squat
15 banded back squats 35/45lb
C. (For Strength/ Technique)
Back squat
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. (As many rounds as possible in 9 minutes)
12 renegade rows 60s/85s
15 med ball GHD sit ups
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 45 second single arm banded external rotation hold each side 30 alternating v-ups 15 kbell single arm...
A. Dynamic Stretches B. “Teams of 3” (30:00 clock) 0:00-5:00: Max cal ski 5:00-10:00: Max GHD sit ups 10:00-15:00: Max dbell bench press...
A. Dynamic Stretches B. (For warm up) 400m run 20 ankle rockers on box each side 300m run 20 front rack turnovers 135/95lb 200m run 20...
Comments