Warm up, hydrate. Pre-hab.
Group 1: 3 sets:
Banana Rock x 30
Wide Knee Abs x 40
Group 2: 3 sets of each.
Tire Flip. 5 Flips. ---Keep your back straight, use a wide athletic stance, lift first with legs, then with the momentum use your arms. It's a full body workout.
Stairs or Sled pull. You define the distance and the weight, but ensure work cycles are at least 30 seconds.
Group 3: 3 sets of each, 10 reps (except down the rack: 6 reps per weight)
Broad Jumps
Pop Pushups
Down the rack
Group 4: 2 sets
Med Ball Partner Pass x 25
Pull ups x MAX - at 89 perform rows on a bench or bent over rows, max weight up to 6 reps.
Hyrdrate some more.
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