General Warm-Up
Hip & Shoulder Prehab
Two sets of:
Copenhagen Adductor Exercise x 8-10 reps per side
Rest 30 seconds between leg; Rest 60 seconds
10 Second Isometric Side Lying Banded Clam Shells + 5 reps + 10 Seconds Iso Hold
Supinated Grip Band Pull-Aparts x 10 reps
A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 3-4 reps @ 20X1
Rest 2-3 minutes, and then reduce the load by 5-10% and perform…
One set of:
Back Squat x Max Reps @ 20X1
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
For time:
1000 Meter Row
50 Alternating Pistols
50 Box Jump-Overs (24″/20″)
A. 70-90% then 4 reps -8%
B. 11:57 rx
10:32 Rx
A. 110×4/115×4/120×3/110×11 RM
B. 5:48 minutos (80 JJ+40 climbers)
A.
225/275/315 285×9
B.
8:47 (air squats)