Strength + Supplemental
Warm up 10:00 cardio
Wall Squats 5 x 5
Goblet Squats 2 x 8
4 x 10m OH Walking Lunge 10# DB
Then:
Work Up to Heavy Single Leg DL
5 per leg @
3@
2@
1@ – you know the drill
Then 5 x 1 @ 90%
Then:
5 x 5 Heavy Lunge per leg (In place farmer carry DB/KB’s, or pinch two heavy plates)
Rest 2:00
During rest, do 5 – 10 Hanging L-seats or KTE
Then:
4 – 6x 30m Back Squat Carry (Barbell on back, 45 – 65#) walk over objects, plates, med ball, kbs, make an obstacle course…2:00 rest between rounds during that time do 1:00 FLR on rings with 1 push up every 10sec for the minute.
