STRENGTH
Warm Up: 4 Rounds of
The Swing - 5 Reps each exercise
10x GHD Raises
10x KB Swings @ 20kg
Rope Climb
Foam Roller
1) 8 Rounds of
3x Hang Power Clean and Push Press
2x Box Jumps for height
2x Floor Angels
2) 6 Rounds of
5x Dead Lift
2x Medicine Ball Side Toss (2/2)
3x Fire Hydrant Hip Mobility (3/3/3/3)
3) 6 Rounds of
Max Reps - Bench Press @ bodyweight
8x Pull Ups
Band Assisted Hamstring Stretch
** If your reps drop below 5 reps at bodyweight, drop the weight at least 15lbs.
