Monday, 10 April, 2017
WARM UP – MOBILITY
Quick Dynamic warm-up + Hip opener stretches
2 rounds with a 15-25lb plate:
8-10 Plate Squats
8-10 Plate ground to overhead
8-10 Plate overhead tricep extensions
BACK SQUAT X 8
4-5 min to warm-up then:
Every 3 min x 4 sets: 8 back squats at 60-65% of 1RM
Small jumps as needed but all sets should be smooth and maintain ideal positioning, no going to failure.
THIS HOUR HAS 22 MINUTES…
In 22 min, complete AMRAP, alternating complete rounds only with a partner.
15 Wallballs (20/14lb – 10ft)
12 Kettlebell Swings (32/24kg)
9 Ring dips
Scale movements / weights / reps so that the first few rounds are able to be completed unbroken and at a good fast pace.
5 min cool down bike or row +
15-20 x GHD Sit-ups
60s x Face up Chinese plank hold (plates on lap as needed)
6-8 x “ATYT” on light crossover bands