WARM UP
For quality:
Hamstring Stretch, 1 min
Good Morning Hold, 20/10 kg, 30 secs
10 Good Mornings, 20/15 kg
10/10 Bulgarian Split Squats
50 Barbell Glute Ham Bridges, 20/15 kg
Deadlift Hold, 1 min
STRENGTH
Deadlift 7x3 at 80% 1RM
Rest as needed between sets.
DEADSTOP
METCON
4 rounds for time of:
Run, 400 m
20 Wall Balls, 20/14 lbs
15 Burpees
10 L Arm DB Power Snatches, 20/15 kg
10 R Arm DB Power Snatches, 20/15 kg
5 Overhead Squats, 43/30kg
Row, 400 m
COOL DOWN
For quality:
Row Easy, 5 mins
Knight Stretch (On Box), 4 mins
Commenti