Mobility and Activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Strength
1a) Tempo Back Squats- 1x3@60%, 1x3@65%, 1x3@70%, 2x3@75% (3,3,3,3)
1b) L Sits with paralettes- In 4-5 attempts collect as much time as you can. Ideally over :45 seconds combined or a modification will be needed.
Met Con
“Double Decker”
21-15-9
Deadlift 315,205
Ring Dips
Rest 5 minutes
21-15-9
HSPU
Box Jumps 24,20