10-12-2021

Warm-up

400m run

3 rds

10 Banded good mornings

25′ monster walk forward

25′ monster walk backward

10 banded squats

:30 handstand hold

Mobility

PVC

1 min banded tricep stretch (es)

Strength

Back squat

1×1 @ 60%

1×1 @ 70%

1×1 @80%

1×1 @85%

1×1 @90%

1×1 @95%

3 attempts at a 1rm

Conditioning

Fight Gone Bad

3 rounds for total reps

1) Wall Ball (20/14)

2) Sumo Deadlift High Pull (75/55)

3) Box Jumps (20″)

4) Push press (75/55)

5) Cal row

* Rest 1 min after each 5 minute rounds