a) WARM UP:
row 2 mins
- banded lateral walks – 10 each way
- 10 dowel pull thrus
- 10 dowel OHS
- 10 leg swings – front/back & side/side
- 1 min front plank hold
- 10 empty bar back squats
|
b) STRENGTH:
- 3 sets x 3 reps Back Squat @ 70, 80, 90%
|
c) METCON:
7 min amrap
- 1 bar muscle up (scale: 3 C2B, PU ** NO BANDS)
- 5 pushups
- 10 wall ball shots (20/14–>10′)
|
d) ACCESSORY WORK:
4x:
- 15 back extensions
- 30 sec plank
- 30 sec R side plank
- 30 sec L side plank (do the planks back to back with no break)
e) RECOMMENDED MOBILITY:
- quads, hips and adductors – spend 10 mins rolling and stretching
|