06-24-2021

Warm-up

400m run
2 rounds
10 air squats
10 banded good mornings
10 kettlebell swings
10 hand release push-ups
20 plank shoulder taps

Mobility

PVC
1 min 3D dynamic calf stretch

Strength

Every 1:30 x 5 rounds
Tempo Deadlift – 4 resps at 80% of 5RM
(40X1) 4 sec down, no touch and go.

Conditioning

4 rounds
10 Sumo Deadlift High-pull (95/65, 75/55)
20 GHD
30 Box Jump (24/20)
40 Deadlift (95/65, 75/55)
**Time Cap – 30 min