500m row @ warm up pace
2x5 wall squat
2x10 goblet squat 35#
2x10 wall balls 25#
2x20 walking lunge
2x10 ghd sit ups
4x10 leg swings (x10 each leg front-back, x10 each leg side-to-side)
2x10 pvc pass throughs
20:00 to work up to a heavy back squat (high bar) for the day (NOT MAXIMAL)
10-9-8-7-6-5-4-3-2-1 (alternate with a partner or rest 1:1)
push ups
15:00 AD @ comfortable pace
No comments:
Post a Comment