Wednesday, January 13th 2016

 

Warm-Up:

5 x 10m Heavy Forward Sled Drag

5 x 10m Heavy Backward Sled Drag

*Add weight every set

*Complete 5 Squats in between each drag

 

Movement Prep:

Hip Flexor Mobility – Work each leg 1:00

Quadruped Rockbacks x 10

Segmented Glute Bridge x 10

 

Strength:

Work up to a Heavy Deadlift

Then: 6 x 2 @ 85%

 

Conditioning:

For Time: 20-15-10

Dumbbell Walking Lunges – 40/20

Pull-Ups

Burpees

 

Supplemental:

Cool down with 2000m Row @ recovery pace