A. Warm-Up
3 min bike
100 walking lunges
Back Extension x 15
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8
B. Strength
Front Squat (10-10-5-3-3-3-1)
Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.
THEN
1 x MAX Back Squat at your 5th weight from above.
C. Accessory Work
Three sets of,
10 Weighted Back Extensions
50 Walking Lunges
30 Weighted Sit-ups
D. MetCon (Time)
50 Russian KBS (70/53)
30 Air Squals
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