Warm-Up:
3 Hang PC's OTM for 10 mins
Strength:
DE Box Squat: 12 x 2, 50% + bands (OTM)
Speed DL: 10 x 2, 60-70% + bands (OTM)
RDL: heavy 5
40, 30, 20, 10 reps for time:
Wall Balls
GHD Sit-ups
A1. Back Extensions: 3 x 20
A2. Band Pull-Through's: 3 x 25
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