Warm-Up
2x400m run @easy pace

Then:

Stretch

Then:

Squats
1×3 @50%

1×3 @60%

1×3 @65%

1 min rest in between sets

Then: Squat

5×5 @70-75%

2-3 mins rest in between sets

Then:

3 rds
10x ea leg KB lateral lunge w/1 KB (light weight)
10x ea arm KB snatch w/1 KB (light weight)

1 min rest in between sets

Then:

For Time

4 Rds
200m run
15x OH KB swing
20x GHD sit ups
25x DUs

Then:

2-3min Rest

Then:

3 rds
3x 30 sec hard / 30 sec easy air assault
2 min rest in-between sets

2 min Airdyne cool down

Stretch

View All Posts