THURSDAY
STRENGTH
Warm Up: 3 Rounds of
8x Bulgarian Split Squats (unloaded) 8/8
4x Poor Man's Leg Curl 4/4
8x Push Ups
8x Seated Russian Twists @ 25lbs 8/8
1) 8 Rounds of
3x Barbell Front Squat - increase weight rapidly until 3 is hard but doable (use first 3 rounds as warm ups)
Instep Stretch
2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable immediately into...
2x Plyo Depth Drop Push Ups
3x Renegade Rows (3/3)
3x Floor Angels 3/3
3) 5 Rounds of
4x Hang Power Snatch - increase weight rapidly until 4 is hard but doable...immediately into...
2x Burpee Box Jumps
Hip Swivel Stretch
