WARM-UP -
Hip Halo Warm Up
-into-
3 Sets:
100m Run (Or 6x50ft Shuttle
Run)
5 Up Downs
10 Alternating Hang Clean
and Jerks
5 Back Squats (build across
sets)
STRENGTH -
Back Squat:
- Establish an 6 RM for the
day. Then, perform a drop set
of 4-6 reps at 90% and 4-6
reps 85% of the original 6RM.
WORKOUT PREP -
1 set:
100m Run (workout pace)
5/4 Calorie Row
2 Single Arm Devils Press
WORKOUT - Vincent van
Gogh
Freedom (RX’d)
800m Run
-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating
Devil Press (50/35)
30/24 Calorie Row
-at 16:00-
800m Run
(KG conv: 22.5/15 DB)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Bicep Wall Stretch