WARMUP/MOBILITY
Dynamic lower body: frog stretch, straddle, wide stance pause squats
Band shoulder warmup; BTN presses, passive hangs
Band shoulder warmup; BTN presses, passive hangs
Wide Stance Box Squat x 3
Wide stance box squat @ 31X1 tempo (25 mins):
5-5-4-4-3-3
*Build each set across 6 sets to a heavy triple for the day
5-5-4-4-3-3
*Build each set across 6 sets to a heavy triple for the day
3 Rounds (15 mins)
10 Alt. barbell back rack reverse lunges @ 31X1 tempo (1 sec pause with knee just off ground)
***Rack the bar, rest 15 secs, then…
10 Jumping back squats – to just above parallel, same bar
-Rest 2-3 mins-
10 Alt. barbell back rack reverse lunges @ 31X1 tempo (1 sec pause with knee just off ground)
***Rack the bar, rest 15 secs, then…
10 Jumping back squats – to just above parallel, same bar
-Rest 2-3 mins-
Behind The Neck Press x 3
Behind the neck press (20 mins)
5-5-4-4-3-3
*Build each set across 6 sets to a heavy triple for the day
5-5-4-4-3-3
*Build each set across 6 sets to a heavy triple for the day
3 Rounds:
8 Seated single arm DB press @ 31X1 tempo
8 Single arm DB upright row @ 30X1 tempo
*Rest 10 secs between arms, aprrox. 60 secs between exercises
8 Seated single arm DB press @ 31X1 tempo
8 Single arm DB upright row @ 30X1 tempo
*Rest 10 secs between arms, aprrox. 60 secs between exercises
Crossover Recovery
