Warm Up
3 sets of
Inch worm walk 25'
Open hips with leg swings side to side and forward and back
Single leg rdl deadlift with empty bar
10 calorie row
Inch worm walk 25'
Open hips with leg swings side to side and forward and back
Single leg rdl deadlift with empty bar
10 calorie row
Conditioning
4x sled push sprints 150foot light sled
*you should be able to run with it at a fast pace
no sled 4x100 meter runs
rest 2 minutes between-
*you should be able to run with it at a fast pace
no sled 4x100 meter runs
rest 2 minutes between-
Strength
Back to volume on the legs hope everyone hit a new PR and if not, don't worry, some days its just not there, if its ever feeling great and you just want to go for it, never shy away from that. Just don't do it
every time.
Back squat
Work up to 10% above what your gonna go for for 20 reps today then come back down and hit 20 reps add 5-10% from last week so
60-65%
every time.
Back squat
Work up to 10% above what your gonna go for for 20 reps today then come back down and hit 20 reps add 5-10% from last week so
60-65%