7.23.17

WARMUP:

  1. HUG HIP MOBILITY DRILL 5X
  2. 3X
    10 Squats with toes against wall
    10 KB Swing

LIFT:

  1. Warm up to a moderate weight on squat (a load you can handle between 5-10 reps)
  2. One all out set at working weight- WEAR A BELT
  3. Reverse ladder from half of the all out set down (example, you get 10 reps, do 5-4-3-2-1
  4. GRIND:
    A. 10 Minute AMRAP
    7 Barbell Hip Bridge
    18 50m Suicide Sprint (18 lengths)
    18 Hollow Rocks
    -REST 5 MINUTES AFTERWARDS-
    B. 14 Minutes:
    15 seconds KB Snatch
    15 seconds rest
Posted on July 17, 2017 .