Warm-up:
10. Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
10. IYTS
10. Pushups
20 sec dead hang
Strength: (10-12 min)
30 Back Squats @78-83% of 1RM Back Squat
-OR-
50 Back Squats @63-68% of 1RM Back Squat
*Break up into manageable sets that allow for short rest periods.
Me etcon: 5 Rounds for itme (15 min cap)
250m/200m Row or 12/10 cal bike or 10/8 Echo
10. Alternating Dumbbell Snatches (50/35)
5/side single dumbbell overhead squats
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