WARMUP (15):
3 Minute Assault Bike
2 Sets of:
Planche Progession
Hollow Press Downs
Straddle Press Progression/Seated Leg Raises (Alternating)
Banded Pull-Aparts
Landmine Rows
STRENGTH (20)
On Minute 0 - 4 - 8 - 12 - 16
10 Tempo Back Squat 32X1 125/90
On Minute 2 - 6 - 10 - 14 -18
2 Strict/Push Press
CONDITIONING (25)
4 Rounds
Run 400m
Dball Carry/Sandbag Carry 100m
1 Pegboard Ascent/10 Ring Rows
STRETCH
Shoulders
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