Warm Up:
10 rounds of 7 sec squat and hold at bottom, 5 sec rest at top
10 each:
Cossack squat
Single leg RDL each leg
Hamstring banded kickbacks
REVIEW: BACK SQUAT
LIFT: Back Squat 4 x 4 as heavy as you can for all sets
WORK:
3 rounds for time of:
Row, 400 m
21 Kettlebell Swings, 53/35 lbs (russian)
12 Handstand Push Ups
Rx2: HSPU off box in as much of a pike that you can manage
Rx3: scaled push ups or regular push ups
SILVERS: Same
10 rounds of 7 sec squat and hold at bottom, 5 sec rest at top
10 each:
Cossack squat
Single leg RDL each leg
Hamstring banded kickbacks
REVIEW: BACK SQUAT
LIFT: Back Squat 4 x 4 as heavy as you can for all sets
WORK:
3 rounds for time of:
Row, 400 m
21 Kettlebell Swings, 53/35 lbs (russian)
12 Handstand Push Ups
Rx2: HSPU off box in as much of a pike that you can manage
Rx3: scaled push ups or regular push ups
SILVERS: Same
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