Movement Prep:

  • 2 Min. Hamstring Roll
  • 2 Min. Bow-and-arrow Stretch

Warm-up: 3 Rounds of Tabata

  • Russian KB Swing
  • Jump Rope
  • Mt. Climbers
  • Dancing Crab
  • Lunges

Strength:

  • 5-5-5-5*-5+ Deadlift

*Hit 5 RM on 4th set and go 85% for Max Rep in 5th set

Conditioning:

10 Min. Climb up ladder:

1-2-3-4 etc.

  • KB Swing (32/24)
  • Box Jump (30/24)
  • Ring Push-up

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