POWER WO#3
10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical Lunge
2 x 10 Frog Hops
Then –
Warm up to Back Squats – a couple sets with just the BB
Then –
5 x 5 Iso-Dyno Back Squats with medium weight (can use chains if appropriate)
For each rep: Pause for 3 seconds at 3 positions on the lower (1/3 depth, 2/3 depth, full depth of squat). Then accelerate fast (/jump) up to standing.
Rest 60-90sec between sets (or alternate with partner)
Then –
10x Bulgarian Bag Swings (or Plate Halos) – each direction
30m Flying Burpee
60sec rest
X 4
Finish with
4 x 250m sprints @ machine of choice
1 minute rest between each
Then –
Cool Down with mobility