Warmup:
10 min Hips and Hamstrings
7 x 250M rower sprints (increase speed every set)
10 pistols each leg (no weight)
Main:
Speed Pause Squats ( 3 sec hold): 8 x 2 reps using 70%
Speed Banded Deadlifts (heavy bands): 8 x 1 using 75%
Assistance:
Hypers: 3 x 25 reps
Weighted Hanging Knee raise: 3 x 12
Oblique crunches: 3 x 20 ( each side)
Rest 1 - 2 hours
3 Rounds:
Run 800 m
50 Back Ext.
50 GHD Situps
For Time
AOD
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