A. Warm-Up
3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)
B. Strength
Pause 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.
21-15-9
Deadlift (275/185)
Strict Ring Dips
Strict Ring Dips
D. Accessory Work
3 x 15 Banded Good Morning
3 x 15 Hip Thrusts
3 x 20 Reverse Hyper
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