Warm Up:
10 minute ROM drills
3x15 (empty bar or bands)
good mornings
deadlifts
shoulder press
Prep Phase:
as many rounds as possible, 20 minutes
5x pull ups
10x push ups
15x jump squats
Strength:
deadlift 7x1
floor press 5x, 3x, 1x
Conditioning:
none
Supplemental Work:
core work;
3 rounds
plank hold, 2 minutes
plank elbow to hands, 20x
knee to elbow push ups, 20x
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