10 minute Row @ Easy Pace
Then:
Stretch
Then:
2×5 Wall Squat
2×10 Air Squat
2×5 Goblet Squat @25lbs
Then:
Work up to Front Squat 1RM
Then:
8×20 sec Work/10 sec Rest Air Squat
Shot for 10-15 reps in each 20 sec Work periods.
Then:
8×20 sec Work/10 sec Rest Push Press @ 2 x 10-20lbs DB
Shot for 15 reps in each 20 sec work period.
Then:
5 min FLR Hold
Then:
Stretch

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