No SOD today...spend those 3-4 minutes focusing on how that quote applies to you. At the very least you will find you had a better day than these guys.
- 2, 4, 4, 2 KB complex (35#)
o 2-arm overhead swing
o 1-arm swing (each side)
o 1-arm C&J (each side)
o 1-arm snatch (each side)
- Dynamic flexibility
- 3 x 10 each side explosive side med ball throws
- 3 x 5 deficit (3” platform) sumo-deadlift (355, 335, 315) / SS w/ 4 x 36” box jump
- 5 to 1:
o 12 plate leg press x 3
o Double under x 10
o Reverse hyperextension x 2
- 3 rounds:
o 45* lunge holding ~20# tire overhead x 10 each leg
o 20” box jump x 15
o Swiss ball bridge holding tire at waist x 10
- 10s sprint (12.5mph, 10% incline)/20s rest x 6
**AP - pickup bed box jumps
No comments:
Post a Comment