Fri, May 3, 2019
Warm-up
• 300 m Row
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Standing Wide Stance Stretch
• 60 sec Goblet Squat Hold 53/35#
Strength
Back Squat
• 3 sets of 3 reps, work up to 85% of 1RM
Deadlifts
• 3 sets of 3 reps, work up to 85% of 1RM
Conditioning
8 rounds for max reps:
• 20 sec Kettlebell Swings 53/35#
• 10 sec Rest
• 20 sec Knees-to-elbows
• 10 sec Rest
• 20 sec Kettlebell Deadlift High Pull 53/35#
• 10 sec Rest
• 20 sec Goblet Squats 53/35#
• 10 sec Rest