SOD in honor of Shark Week:
As promised, my first workout of the new protocol:
- :05 handstand work
- Row 500m/dynamic flexibility warmup
- Core anti-extension work - 2 rounds
o 15 ring rollout
o 30 stable mtn climber
o 60s plank w/ 45# plate
- 8, 6, 4, 5 x 2 deadlift with bands - (135, 225, 315, 365 for all sets of 2)
- 3 x 5 box stepup (20” box - BB with 25# KB hanging from bands) – SLOW à (superset with) 4 explosive 180 tuck jump
- 7 rounds
o 10 pistol (5 each leg)
o 30 double under
o 8 KB (35#) single-arm clean and press (4 each leg)
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