Warm up |
2x: Hurdle walks>< SL hops >< + low squat shuffle>< 2x:90/90 hip switches x6 + Squat rotation x4 3x: KB RDL x8 + 15s dead hang + KB Sumo squat x8 |
Strength |
3x: Staggered stance bent row x4R/4L +Farmer carry >< x2 + pull-ups x8 Deadlifts: 10-10-8-6 (work to 80% of 2 rep max for 6 reps) |
Work |
Remaining time: – Blue Awning Run – Dual Front rack KB carry >< (heavy) – Side v-ups x8/8 – Jumping slam ball slam x 10 |
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