WARMUP (20)
3 Minutes Bike
Hips
STRENGTH (30)
A 2 Supersets of:
1. 6 Front Rack Split Squats 3131
2. 12 Rev Hypers (50% Best Back Squat)
squeeze, control, release
B
Back Squat 5, 4, 3, 5, 4, 3
(Wave Load)
CONDITIONING (20)
0 - 10 Minutes
Row 250
10 Jumping Lunges
25 DUs (My Rope)
10 - 20
25 Russian Swings
10 Step Ups
25m Back Wards Sled Drag
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