Wednesday, October 19th 2016

Warm-Up:

Twice through Goblet Squat + KB Swing Ladder-

5 Squats + 5 Swings @ each weight

 

Movement Prep:

Banded Hip Flexor Stretch x 1:00 p/leg

Horizontal Shrugs x 10

Glute Bridge x 10

Single-Leg Glute Bridge x 5 p/leg

RDL w/ Empty Barbell x 10

Good Morning w/ Empty Barbell x 10

 

Strength:

Deadlift-

Build to 85% 1RM

Then:

5 Sets of 3 Reps at 85% + 5 Box Jumps

*Rest 2-3 minutes between sets

 

Conditioning:

4 Rounds of:

Sled March x 20m @ 75% BW + 20 x KB Swings – 32kg/24kg

Rest 90 seconds