APPARENTLY ANDREW SAID THIS WAS AN RX WEIGHT
Warm up
- 2x banded hips walks
- 2x banded wrist walks
- then 3 rds
- 10 side plank knee to elbow touches
- 10 sp single leg MB slams
- banded ankle and hip release
Front Squat
On the 1 1/4 squats x 5 Sets: wave training
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 6 Reps
Alternate with a palloff press in split squat position
Conditioning
“LOVE MY JOB”
3 Rounds:
30/20 Calorie Row
21 Chest to Bar Pull-ups
… Directly Into:
3 Rounds:
15 Devil’s Presses (50’s/35’s)
10 ps single Dumbbell Thruster (50’s/35’s