Warm Up
3 Rounds
-50m Heavy sled Drag
-20 Banded Monster walks (10 each direction)
-50 Banded Lateral
Leg Lifts (25 each leg)
2:00 Bike easy for leg flush
Then….
6 Rounds For Time:
18 Deadlifts
12 Front Rack Back Stepping Lunges (6 each leg)
:45 sec wall sit
Weight 95/65lbs
Core Work
3 Sets
10 Alt V-Ups
20 Plank Hip Taps
Stretch
This complex is a type of complex called a variation complex in which the first lift is designed to correct a technique error with the...
A) Strict Press Heavy Set of 10 Build 5-7 sets *not recommended to do 10 reps each set. Start 5-7 reps and build from there. B)Full...
Sprints Emom x 5 :10 sec ALL out BIKE sprint for cals (Goal is to hit as many calories as possible in 10 seconds) Emom x 5 100m sprint...
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