Thursday, May 10, 2018

WARM-UP:
4x
1:00 couch stretch each side 
1:00 foam roll glutes 
20 walking lunges
20 pogo jumps 

STRENGTH:
Deadlift

CONDITIONING:
Advanced
5x 
1:00 max dumbbell front squats, 40#/30# 
0:30 max output bike 
0:30 max burpees 
Rest 2:00 

Intermediate
4x-5x 
1:00 max dumbbell front squats, 30#/20# 
0:30 max output bike 
0:30 max burpees 
Rest 2:00 

Beginner
3x-4x 
1:00 max dumbbell front squats, 10#-20# 
0:30 max output bike 
0:30 max burpees 
Rest 2:00 

ACCESSORY:
Advanced
4x
20 banded pull-throughs 
20 banded hamstring curls 

Intermediate
3x
20 banded pull-throughs 
20 banded hamstring curls 

Beginner
3x
10 banded pull-throughs 
10 banded hamstring curls 

MOBILITY:
3x
1:00 banded lat stretch 
1:00 barbell trap smash 
1:00 foam roll back 

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