GPP
S w/u
-
WARM UP:
400m sled drag
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Super Set
3x10 Superman arm rotations
3x10 mace 360
3x10 KB figure 8’s
3 rounds
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FOCUS:
Tempo Super Set:
3x6-8 Single Arm DB Row
(3311)
3x6-8 Single Leg RDL
(3131)
2 min rest
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ACCESSORY:
Tempo Super Set:
3x8-10 Spanish Squats w/ pause
(3311)
3x4-6 Windmill
(3331)
2 min rest
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CORE:
30 sec Bamboo Bar Over Head Hold + 30 sec Plank
3 rounds
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COOLDOWN:
5 min intentional Stretching