'L. z0INT MoBILITY
2. RAISE HEARTBEAT
0:45 Power Skip
3. CORE ACTIVATION
2Rounds
20 Flutter Kicks
10 Hip Thrust, 4 warn uP
3 Rounds
20.
10 Toe Up Romanian Deadlift
15 Rounded GHD Back Extension
5. STRENGTH
Ascending Power Clean And Power Jerk Complex
3 Rounds
3+1@ 75%
2+1@ 80%
ded bet 6. emom
Rest as needed between rounds. EMOM
Deadlift EMOM 40
10 @ 50% .
8@55% 1) 150 m Running
664% 2), 16 GHD Sit Ups
5@70% 3) 60 Double Unders
4@ 75% 4) 5 Sandbag Clean 150/100 Lb
3x4 @ 80%
, -
sets of 3 at around 80%,
ground. | use straps to focus more on the
movement than grip.
Rest at least 2 min between each set.
'7. ACCESSORY
Banded Hamstring Curl
20x4
Seated Single Arm Dumbbell Press
TO/10x4,
3 Rounds
30 Weighted Russian Twists
20 Slow Knee Tucks
8. Bonus
9. MosiLity
1:00 Post Delto Smash (Each Side)
1:00 Med Trap Smash (Each Side)
1:00 Global Lower Back Roll (Each Side)
1:00 Shin Smash (Each Side)
1:00 Hamstring Roll (Each Side)