PRE-WORKOUT
Barbell Mobility
WARM-UP I (10)
3 Miles A.D.
Negative Splits
3:20/3:00/2:40
3:35/3:25/3:15
WARM-UP II (15)
Every 90" For 12 Minutes
1 Front Squat (Starting w/ Barbell)
In Time Remaining Smash Adductors
Perfect Form, Only Increase Weight By 10# If Pain Free ROM
SHOULDERS (5)
3 Rounds
1 TGU L&R
STRENGTH (20)
3 Sets
10/15 DB Bench Press 60/25
20 Hip Extensions
3 Sets
10/15 DB Bench Press 60/25
20 Hip Extensions
CONDITIONING (20)
For Time
Row1000 @1:55/2:10
Row 750 @1:55/2:10
Row 500 @1:55/2:10
In Between Rounds Complete the Following
10 DB Strict Press 35/20
10 Alt Step-Ups + Alt Bicep Curl
Row1000 @1:55/2:10
Row 750 @1:55/2:10
Row 500 @1:55/2:10
In Between Rounds Complete the Following
10 DB Strict Press 35/20
10 Alt Step-Ups + Alt Bicep Curl
STRETCH (10)
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