Today's Workout:
A. Take 20 minutes to build to a 5-RM Tempo Back Squat @ 32X1
Goal should be more than 80% of your 1-RM.
B. Every 7 minutes, for 21 minutes (3 sets), perform the following for times:
Row 500 Meters
20 Kettlebell Swings (53/35 lbs)
15 Chest-to-Bar Pull-Ups
These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again.
C. Three sets of:
Banded Side Steps x 10 steps (each side)
Banded Good Mornings x 15 reps @ 21X1
(focus on perfect positioning and hamstring activation, don’t worry about depth)
Rest as needed
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