STRENGTH
Warm Up: 3 Rounds of
Barbell Complex - increase weight each rounds
Instep Stretch
1) Find Bench Press 1 Rep Max
2) 6 Rounds of
2x Bench Press @ 85% of 1 Rep Max
2x Y&L Shoulder Mobility
3) 5 Rounds of
4x The Exercise - (Hang Squat Snatch + Overhead Squat) Increase weight each round
10x Poor Man's Leg Curl (10 each leg, 20 total)
2x Hip Swivel Stretch
4) 5 Rounds of
10x DB Bulgarian Split Squats - increase weight each round until 10 is tough but doable
5x Jump Squats
60 sec Ab Bridge Complex (running clock - 20 sec side plank hold, 20 sec prone plank hold, 20 sec opposite side plank hold.
For our Barbell Restricted Crew, "The Exercise" can be performed with DB and KB, but perform them with 1-arm at a time rather than trying to do them with two.
