1) warmup: 5 minutes jump rope
2) 5 rounds:
5 x clean extensions (135,155,135,155,135#)
20 x dynamic step ups
60 seconds spin bike
3) 5 rounds for time:
10 x bar dips
10 x med ball to toes, 6#
time - 7:30
4) lateral agility drills w. hip circle
- Notes: Starting to work in some more dynamic pulls off the floor now. Keeping the weight light still. Opted for clean shapes instead of deadlifts to take a little of the load off my hamstrings. Tried doing some single leg bridges and the hammie was cramping up a bunch, so I probably fatigued it pretty well.
- Body: Feeling great. Traps are slightly sore.
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