11.12.19 Order Form is still available!!
If you would like to order a long sleeve please fill out the order form above!!! Cost is $30.
A. Warm Up
3-4 sets
20 Frog Pumps
20 Alternating Single leg RDLs
20 Wide Stance Banded Hip Thrust
B. Strength
3 sets
5 reps @ 31X1 Tempo
*3sec on the initial decent + 1 sec pause on intiial decent, then perform the 1/4 squat without any tempo
C. Conditioning
3 sets for time
100m run
6 Single Arm KB Overhead Squats/arm 53/35
100m run
-rest 60 seconds-
Airdyne 10/8 cal
16 Unbroken wall balls
Airdyne 10/8 cal
-rest 2 minutes before starting the next round-
*pick a rep range on the wall balls that will allow you to go unbroken