1) prep
assault bike
kb lateral hip shifts
deadbugs
2) back squat
3x5 @ 245#
then...3 rounds:
5 x back squat @ 225 (ECC)
5 x nordic hamstrings
5 x db jumps (20# each hand)
3) db goblet squat - 3x10 @ 100#
4) pump: 3 rounds
max reps supine rows, neutral grip
max reps true push ups
max time overhead plate marches (45#)
No comments:
Post a Comment