WARM UP / MOBILITY
8-12 reps of each:
Leg swings (each direction)
Sampson lunges
Hollow rocks
Iron Cross
Supermans
Scorpions
Single leg good mornings w/ 10-15s hold on last rep
20 x Banded good mornings
Leg swings (each direction)
Sampson lunges
Hollow rocks
Iron Cross
Supermans
Scorpions
Single leg good mornings w/ 10-15s hold on last rep
20 x Banded good mornings
Deadlift X 5
Every 3 min x 5 sets:
(@60, 65, 70, 70, 70-75%)
– Experienced athletes, pause/de-load briefly at the bottom of each rep.
– Newer athletes may perform as touch and go reps to maintain better positioning.
– Should be a heavy 5 but NOT a 5RM.
(@60, 65, 70, 70, 70-75%)
– Experienced athletes, pause/de-load briefly at the bottom of each rep.
– Newer athletes may perform as touch and go reps to maintain better positioning.
– Should be a heavy 5 but NOT a 5RM.
20 Min EMOM (30/30 Intervals)
Complete for total reps:
30s work / 30s rest for 20 min (5 sets of each)
——————–
Assault Bike(Cals)
Russian Kettlebells Swings (32/24kg)
Row (Cals)
Toes to bar
———————
Start on any movement and rotate in order
30s work / 30s rest for 20 min (5 sets of each)
——————–
Assault Bike(Cals)
Russian Kettlebells Swings (32/24kg)
Row (Cals)
Toes to bar
———————
Start on any movement and rotate in order
