Warmup:
10 min Hams/back/hips
5 x 250M rower sprints
5 pistols each leg using heavier weight
Main:
Concentric Back Squat: Find Heavy Single
Then
Max Reps at 80%
Assistance:
Walking lunges: 5 x 125 Feet @155/115 ( or same amount of reps from last week)
Hypers: 5x25 (HEAVY)
Unbroken TTB: 5 x 15 ( fault = 15 burpees)
Rest 1 - 2 hours
3 Rounds:
Row 500m
12 Deadlifts 225/135
21 Box jumps 24/20
Rest 10 min
10 x 100m Hill Sprints
Rest = walk down
Keep within 3 sec
AOD
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