Warm-up
3:00 bike/row
–
2 Rounds
10 Alt BW Rdl
20 Alt Mini band lateral steps
1:00 Plank Hold
Then…
complete 3 sets
Rear foot elevated Split Jumps- video
10 reps each side. Use bench/box
– perform 10 reps before switching sides
Then..,
Deadlift. every 2min
0-2: 15 reps at 50%
2-4: 10 reps at 60%
4-6: 5 reps at 70%
6-8: 4 reps at 75%
8-10: 3 reps at 80%
10-12: 2 reps at 85%
12-14: 1 rep at 90%
14-16: 1 attempt at increase
Then..,
10min. to finish…
50-40-30-20-10
Russian Twists with 5lb. plate
10-10-10-10-10
Toes-To-Bar
10-10-10-10-10 or 5 Dball
Slam ball 30/20
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