STRENGTH
Warm Up: 4 rounds of
6x Mr. Spectaculars @ 16 kgs
8x Slashers 8/8 @ 16 kgs
Prisoner's Stretch
1) Find Bench Press 1 Rep Max
2) 6 Rounds of
2x Bench Press @ 85% of 1RM
2x Pull Ups
2x Y&L Shoulder Mobility
3) 5 Rounds of
5x Hang Squat Clean - increase weight until 5 is hard but doable
3x Jeremy Specials
Instep Stretch
4) 5 Rounds of
10 DB.KB Front Squat
10 DB/KB RDLs
4 Jump Squat
30 sec Prone Plank Hold
