Warm Up:
Hinshaw
Strength work:
Landmine torso rotations 3 x 10 per side
Keeping torso straight (think: standing plank), stand with arms at a 45 degree angle from your body, straight out, holding the barbell. Keeping arms straight and torso straight, bring bar down to the right hip, back up to middle, then down to left hip etc. You should feel this in your obliques and will have to keep your abs and glutes contracted the entire time to move the bar.
WORK
5 RFT
35 DU
10 Feet in Ring knees to chest
200m Run
Rx2: 20 DU
Rx3: DU Attempts
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