Equipment Required: Light/medium band, empty barbell
1) 3 Rounds:
- 3 Shin Box + Forward Fold each
- 6 Thoracic Rotations each
- 9 Banded Goodmornings
2) 3 Rounds
- 5 Sumo RDLs
- 5 Front Rack Reverse Lunges each
4) Band Chicken Wing Stretch x 60sec each arm
5) Front Squat:
- 1 x 6 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.
Front Squat + Seated Dynamic Box Jump
4 Rounds of:
3 Front Squats building in weight
3 Seated Dynamic Box Jumps – moderate height.
Squat Snatch Warm Up
3 Squat Snatch (135/95)
30 Double Unders
- Goal: Tough pace. Snatches should be challenging, but capable of being done as fast singles. Goal = 5+ rounds.
Glute Hip Thrust
3 x 12-15.