Wednesday 7.17.19

Practice

Strength

A. Deadlift 

4x 4 Reps @ 85% 

Rest 2 mins b/t sets 

Conditioning 

B. 3 Rounds: 

10 Burpee broad jumps 6ft/4ft

20 Explosive Dumbbell Plyo vertical  Jumps 35/25

400m Run 

C. Accessory 

Abs

Weighted strict  Knee raises 

4 x 15

  • Superset w/ 20 V-Ups

GHD Russian Twist (advanced) or Regular Russian Twist

4 x 20 

Super set w/ 20 windshield wipers 

3 x 10 (each side) Paloff Press 5 second tempo in and out