Great work with your IWT yesterday. During your strength work today, we are going to be under a bar for 48 reps. Load your bar with a moderate weight and take your time through these reps. Focus on finding depth every rep.
2 minute squat sit with weight shift
Supine scorpion x 6
Forward lunge w/rotation x 6
2x: Superman pull downs x 10 + Glute bridge x 10
- Frog stretch x 2 minutes
1) 3x: Eccentric lowering from box x 5/5 (weighted if needed) + Speed skaters x 10 (Focus on land and balance).
2) Barbell wtd. SLRDL x 5/5 + SL Forward jump and balance x 5/5
3) Back squat: 12-12-12-12 (deep and controlled) 90 sec. Rest between each.
Mt. Sliders x 30s
DB Thrusters x 30s
- Toes to bar x 30s
Weighted jumping lunges x 30s
Wall facing HS Hold x 30s
- 3 cone side shuffle into 3 cone sprint