Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
‘American’ KB Swings (24/16kg)
Medicine Ball Cleans (20/14lbs)
Wallball Shots (20/14)
III. Mobility
Impact/Focus: Back Squat Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
Post sets/reps to comments.
“Water Trapezius”
For time
75 x Double unders
Then…
8 rounds of
10 x Cal Row
5 x Strict Handstand Push-ups
Post times to comments.
“Back Squat”: 115# with tender back
“Water Trapezius”: 13:40
SUx3/HSPU 2 rounds & Window Stink Bugs 6 rounds
“Back Squat”: 115# with tender back
“Water Trapezius”: 13:40
SUx3/HSPU 2 rounds & Window Stink Bugs 6 rounds
Back Squat: 160 x 5
Water Trapezius: 16:56 w/ 2 abmats for HSPUs
“Water Trapezius”: 11:38
SUx3/ “Stink Bugs” (please come up with a better name! lol)