WARM-UP -
Hip Halo
-into-
3 sets:
6 up-downs to box step up
(total)
10 PVC Pass Throughs
5 PVC Around the Worlds
(each direction)
5 11⁄4 Squats (empty bar)
STRENGTH -
5 sets x 1 In the Hole Front
Squat @ 80-90% of 1RM
5 sets x 2 Strict Weighted
Chin-ups @70%-80 of 1RM
WORKOUT PREP -
3 sets:
50m Run (build in pace)
3 Shoulder to Overhead
(build in weight)
WORKOUT - Jersey Mike’s
-
Freedom (RX’d)
200m Run
18-15-12-9-6-3
Shoulder to Overhead
(115/75)
(KG conv: 52/34)
MOBILITY -
1 min lying 90/90 hip stretch
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)