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October 15, 2019

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6 May 17

May 6, 2017

Warm up
:30 Second Plank 
10 Banded Good Mornings 

10 GHD

10 Total reps : Single leg KB RDL's 
2 Rounds
 

 

Strength - 

 

Deadlift 20 TNG Reps @ 55% then 3 x 10 @ 60% 

 

Conditioning 


3 Rounds of 
 

7 D-Ball to Shoulder 

10/8 Cals Bike

50 ft Farmers carries @ 100/70

Rest 2: 00 Between Rounds

 


Rest 5:00


3 Rounds 

10 Single Arm DB Push Press 50/35 Left

50 Double Under 

100 m Sand Bag Run 

50 Double Unders

10 Single Arm DB Push Press 50/35 Right

 

Rest 2:00



 

 

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