UPON ENTERING THE GYM (10)
Myofacial Release (10 Minutes of Concentrated Effort)
Lax Ball Back or Smash Legs/Quads
WARM-UP (15)
Bike 3 Minutes
10 Banded Clam Shells L&R
4 Sets of Walking Lunges/3 Pistols L&R
10 -15 GHD Hip/Back Extensions
STRENGTH/COORDINATION (25)
5 Rounds
4 Strict MU/3 Rings Dips + 3 Strict Dips
Max Strict Pull-Ups
2 Barbell TGU 45/25
CONDITIONING (15)
4 Rounds For Time
Run in Place 30"/15 GHD Sit-Ups
Lunge 3 Lengths of Gym With Ascending Weight (25, 30, 25)/(15, 20, 25)
STRETCH (30)
ROMWOD
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