Foam roll hamstrings
Foam roll quads
10 Jumping Squats
10 Walking hamstring stretch (floor sweeps)
10 Reach/roll/lift p/s
10 Scorpions p/s
- Short workout with short reps and moderate weight on deadlifts.
- Try and do the first 2 rounds unbroken on both wallballs and deadlifts.
- Split up rounds 3 & 4
- Go for broke on round 5.
Total WeightA1) 8 DB Bulgarian Split Squats p/s
Total WeightA2) 8 KB Single leg RDL p/s
Rest 90 seconds before doing next superset
4 rounds of A1 and A2
5 Rounds For Time (12 Minute Time Cap)
Rest 3 Minutes
Finisher: 30 DB Lateral Raises
Lighter weight/Lower reps
- 8 DB Reverse Lunges
- 30 second Pallof Press Hold p/s