A- 7 x 3 Fr squats- first rep at 5,5,1,1 + next 2 reps at 1,1,1,1
Start at 60% and build to no more than
70%. Focus on tempo and form
B- Move slowly
8min EMOM
1- 6 glute ham developer
2-10 weighted DB pistols- Do 5 on one leg
before switching to the other
C- 21-15-9
Push ups
TTB
2min rest
15-9-6
Dips
Tall box jumps 30/24
9-6-3
2" deficit HSPU
Man makers 35/25
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