Warm-Up:
Seated Box Jumps: work up to a near max single
Strength:
Squat: 3 singles at 90%, 92.5% x 1, 95% x 1
Reverse Hyper: 2 x 8 (heavy)
Belt Squat: 3 x 10
Between Leg Sled Drag: 4 x 20m
4 Rounds:
Row 400m
Max
Perfect Muscle-Ups in 60s (no failed attempts!)
-Rest 30s
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