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 3x1 at 90% 1RM
Rest as needed between sets.
DEADSTOP
METCON
Complete as many rounds as possible in 20 mins of:
20 Wall Balls, 9/6 kg
20 Burpee Box Jumps, 24/20 in
20 Shuttle Runs, 7.5 m
20 Dumbbell Snatches, 22.5/15 kg
20 Toes-to-bars
20 Shuttle Runs, 7.5 m
2 R Arm DB Overhead Walking Lunges, 22.5/15 kg, 7.5 m
2 L Arm DB Overhead Walking Lunges, 22.5/15 kg, 7.5 m
20 Pull-ups
20 Shuttle Runs, 7.5 m
Scales:
Toes to bar 🎥🖥
Shuttle Run
- Bike 1km
Walking OH Lunge
- less weight
- Front Rack
- Farmer Hold 🎥🖥
Pull Up 🎥🖥
COOL DOWN
FQ: Ski Ergs, Single Leg Saddle Stretches, and Banded Shoulder Stretches
For quality:
Ski Erg, 5 mins
Single Leg Saddle Stretch, 2 mins
Banded Shoulder Stretch, 2 mins
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