1.] Warm Up
2-3 rounds of:
[12] Back Step Ups [per leg]
[16] Overhead Swings
[200m] Elliptical
2.] Strength
__ reps x __ sets of:
Double Horizontal Rows
Str: 2-6 reps x 5, Hyp: 8-14 reps x 4, End: 16-20 reps x 3
3.] Work Capacity
“Juicer”
Buy In:
[20] GHD Sit Ups
20, 16 and 12 reps of:
Towel Alt. Knees to Elbows [per leg]
Hollow Floor Press
Deck Squats
Cash Out:
[20] GHD Back Extensions
4.] Assistance Work
2-3 rounds of:
[16] Double Windmills [per side]
[20] Seated Halos
5.] Metcon
1 set of:
[750m] C2 Rower
