Warm up:
Foam roller to VMO, IT, Calf till loose
10 x 50m Prowler runs 160#/ 90#
pistols 5 x 10 (5 each leg with weight - post)
Main:
Speed box squats w/ chains: x10, x5, x3, 10x75%x2
Speed 3" deficit deads: x5, x3, 10x75%x1
Assistance:
Hypers: 5x25@220#
Planks: 60 sec on 60 sec off w 45#/ 25#
Core:
75GHD situps
Extra:
DO MAKE UP WORK YOU FATTIES!
AODontgiveup
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