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1 Round:
–50 Plyo Skier
–5- Sumo Inchworm
–15ea Fire Hydrant
–20- Glute Bridge
–:30-sec Alt. Dead Bug
1 Round:
–50 Toe Taps
–6- T-Push Up
–15ea Fire Hydrant
–20 Glute Bridge
–:30-sec Alt. Dead Bug
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5-10 Bent Over Barbell Row
–5-10 Front Squat
–5-10 Good Morning
Specific Deadlift Warm Up 1x:
–5 Shin to Knee
–5 Knee to Mid Thigh
–5 Mid Thigh to Full Extension
–5 Deadlift
Deadlift and Push Up:
2 Deadlift + 5 Push Up On the Min for 10 min
-use 50% of your 1 RM on the deadlift and focus on SPEED starting from a dead stop on each rep. Use a band for the push up if possible and focus on speed as well.
Scaled Version:
Deadlift and Push Up
2 Deadlift + 5 Push Up from Knees On the Min for 10 min
-use 50% of your 1 RM on the deadlift and focus on SPEED starting from a dead stop on each rep.
Dumbbell Deadlift and Push Up
5 Deadlift + 5 Push Up On the Min for 10 min
-use moderate weight on the deadlift and focus on SPEED starting from a dead stop on each rep. Use a band for the push up if possible and focus on speed as well.
Bodyweight Version:
10ea Single Leg Balance w/ T-Hold + 5 Tempo Push Up On the Min for 10 min
-Tempo is :03sec up & down
Back Squat and Seated Box Jump
2 Back Squat + 5 Seated Box Jump on the Min for 10 min
-use 50% of your 1 RM on the back squat and focus on SPEED. Use a box height you are comfortable with but still challenges you.
Back Squat and Seated Box Jump
2 Back Squat + 5 Seated Box Jump on the Min for 10 min
-use 50% of your 1 RM on the back squat and focus on SPEED. Use a box height you are comfortable with but still challenges you.
Dumbbell Squat and Seated Box Jump
2 Dumbbell Squat + 5 Seated Box Jump on the Min for 10 min
-use moderate weight on the back squat and focus on SPEED. Use a box height you are comfortable with but still challenges you.
Bodyweight Version:
6 Tempo Wall Squat + 5 Kneeling Jump on the Min for 10 min
-Tempo is :03sec up & down
2 Rounds for Quality:
10 Scap Pull Up
7 1/4 Turkish Get Up (right)
10 Scap Push Up
71/4 Turkish Get Up (left)
10 Diagonal Band Pull Apart/side
