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Workout for Thursday March 2nd 2017


Skill/Lift:

A1) 5 sets

10 hollow rocks
10 tuck ups
30s hollow hold

A2) single leg RDL - barbell

5 sets of 5/5

A3) barbell front rack support hold

5 sets of 30s @100% of 3RM back squat

Conditioning:

"Texas Size 10-4"

7 min to complete

2 rounds

30 russian kb swings
300m - opera run

rest 3 min

7 min to complete

3 rounds

20 russian kb swings
200m run

-mange own rest
-score is total time minus 3 min of rest

Accessory:

2 rounds

25 seated banded rows
25 banded tricep extensions

 

Recovery/Mobility:

2/2 min soft tissue forearms