6:00 AM MORNING CROWD
warm up
- 200 m run
- 20 ps walking lunges with Mb are extensions
- 10ps pistols, hold onto rig or use small box
- Mb torso twist
1 RM TEST WEEKS
Deadlifts 5 4 3 2 2 when preforming the DL please do not add weight unless you can keep your spine in neutral position and Push Press 5 4 3 2 1 1 1, ADD push set then OPTIONAL run circuit, 200, 400, 800m or do a 1 mile test run