Monday, March 19th 2017

Warm-Up: 

Goblet Squat + KB Swing Ladder 

Twice through the ladder of 5 + 10 Reps at each weight – 8kg, 12kg, 16kg, 20kg, 24kg 

 

Movement Prep: 

Fencing Stretch x 3 p/leg w/ 5 second hold 

Hip Flexor Stretch on Bench x 30 sec p/leg 

Drop Lunge x 5 p/leg 

Glute Bridge x 5 Reps w/ 5 second hold 

Butterfly Glute Bridge x 5 Reps w /5 second hold 

 

Strength: 

4 Sets of: 

Back Squat – 3 Reps @ 80-90% 1RM + 3 Broad Jumps for Max Distance 

*Rest 2-3 minutes between sets 

 

Conditioning: 

Every minute on the minute for 14 minutes: 

Odd Minutes: Kettlebell Headcutters x 8 Reps 

Even Minutes: Burpee Pull-Ups x 5 Reps