MOBILITY/PRIMER
M1. Banded Hamstring (90 secs per side)
PRIMER
1 Round
10 Single KB Cross Body Deadlift (5 per side)
10 Banded Pull Aparts
10 Banded Pendlay Rows
10 Slow Lying Hip Extensions
STRENGTH
DEADLIFT
2 sets of 6 (Warmup)
4 Sets of 6 (Working)
Rest up to 90 secs between sets.
Finish on a HEAVY set of 6 reps for the day
CONDITIONING
PERFORMANCE
Buy in. 150 Double Under’s
30-20-10:
KB Swings 24/20
Wall Balls 9/6
10-20-30:
Single Arm Alternating Dumbbell Hang C&J 22.5/15
Cross Crawlers
Cash Out. 150 Double Under’s
FITNESS
Buy in. 200 Single Under’s
24-18-12:
KB Swings
Wall Balls
12-18-24:
Single Arm Alternating Dumbbell Hang C&J
Cash Out. 200 Single Under’s
