Tuesday, September 27th 2022

WARM UP

300m Jog

into

2 Sets

10 Step Ups

10 Bird Dogs

:45 Wall Sit

then

Barbell Warm Up and build to starting weight

STRENGTH

Deadlift 6 x Sets

3/3/3/2/2/2

Every 2 Minutes 70%-85%+

*all Deadstop

*build to a heavy set of 2

*hands must stay on bar

GET FIT

3 Rounds

25 Wallballs

400m Run

20 Single DB Box Step Ups (24/20)(50/35)

1:00 Rest

*18 Minute Cap

RECOVERY

Butterfly w/ Hands Under Ankles :90

Standing Straddle Stretch :90

Figure 4 on Wall 2:00