March 7th, 2019

A. Landmine Hack Squat (see video demo)

B. Trap Bar or DB/KB (one per hand) Deadlifts
Build quickly to a moderately challenging set of 8-10 reps (5+ RIR)
Then decrease weight by 20-25% and complete 2 x 10-12 reps

C. DB or KB “Range of Motion” Squats (see video demo)

D. AMRAP 3 min (Rest 3 min) x 2 sets:

3 High Jumps (high as possible, 1 rep every 10 seconds)
3 Broad Jumps (far as possible, 1 rep every 10 seconds)
60 Air Squats
Hard Effort Bike in remaining time

E. Plank Sprawls on Rings/TRX (see video demo)
Choose # of reps in the 6-10 rep range that is repeatable and SHY OF FAILURE for 3 sets
Remember to go to your knees to ensure QUALITY movement

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s