3-5 minutes of workout prep
wall squats x 10 *heels elevated if you need to
TGU x 5/side – light weight
single leg RDL x 10/side
Scap pull up x 10

then

A.1 Back Squat; 90%x1x5 sets
A.2 DB bent over row x 5/side x 5 sets
+
For time:
“Earthquake”
30 CTB pull ups/jumping pull-ups
50 db walking lunge steps @ 55/35# per hand
800m run/1k row

Cool down:
bench OH stretch x 45 sec.
wall stretch x 45 sec. per leg
calve stretch x 30 sec. per leg




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