10 Lateral Leg Swings (each leg)
10 Front Leg Swings (each leg)
5 Bull Dogs
10 Samson Lunges
With an empty bar:
10 Deadlifts with 3 second eccentric (down)
*Focus on core and scapula engagement and position on eccentric.
In 20 minutes, build to a 3RM Block Deadlift.
The bar will start on blocks or 45lb plates. (Only use blocks with black top, do not use blocks that do not have the black matting as you will break them)
1 minute Ankle Banded Distraction between each set.
Box Step Ups (24/20)
Kettle Bell Swings (70/53)
Accessory: 3 rounds for quality:
10-20 Hollow Rocks
15 Wall Balls (heavy or to high target)
30 sec. Couch Stretch (each leg)
FITNESS (11AM, 7PM)
Banded Ankle mobility (2min each leg),
Heel raises 20 on each leg.
5 x boot straps,
3x inch worm.
10 air squats
10 sit ups
21 box jumps
21 wall ball
15 box jump
9 box jump
9 wall ball