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| Weighted body plank raises: heavy aaaabdominals! |
Box Jumps with a weight vest: work up to a near max
Dynamic Warm-Up/Burg WU
Beginner Strength:
Squat: 2 x 5, 1 x 5+ (add 5#)
Int/Advanced Strength:
DE Box Squats: 10 x 2, 55% + bands
Band Good Mornings: 3 x 12-15
MetCon:
6 RFT:
40m Shuttle Sprint (20m out/back, 40m out/back)
4 One-arm KB Power Snatch (each arm) 70/45#
-Rest 30s
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