Workout: 5_15_26

Friday

Warm up

–  P Lot Run – 2x: Banded air squat x 10 + 6 pt. Kick backs x 10/10 + banded prone leg lifts x 10  – 2x: KB Deadlift x 10 + Squat jump > Broad jump x 5 OR DB Strict Press x 12 + Plank Pulls x 8 (if doing Bench)

Strength

CHOICE (Pick one – DL or Bench) – 2x: Partner hamstring curls x 5 + Single leg explosive hops R>/L< OR Push Ups x 12 + Prone Chest Stretch x 20s/20s – Deadlifts/Bench Press: 6-4-2-2-1-1  (For DL – Over under grip allowed during 2’s and 1’s) *Singles do not mean it has to be a max. Find a heavy single, go by feel.

Work

2 sets of each then back to top: P1) Picks up 2 heavy dumbbells and holds in farmer position P2) Skis x 200m and stops if DB’s are put down P1) 2 KB’s in front rack, elbows in, handles or knuckles touching. P2) Bikes on Damper 10 x 400m P1) Performs max rep push ups (if did DL) OR v ups (if did Bench) P2) Plate push ><