Strength + Supplemental
Warm up 10:00
Then:
3×5 Wall Squats
3×5 OHS +SOTs with PVC
3×10 KB Swings
2×10 Shoulder openers
Then:
Work up to heavyish Back Squat – go to quads parallel, no deeper.
Then:
5 x 2 Back Squats at 80% 1RM
Rest 2:00 between sets, and complete 8x plank rows during rest.
Then:
7x Accelerating BS with 50% WO load + 15 sec KB Swing + 10 Split jumps (5 per leg), fast and high + 10 clapping push ups; 60secs rest x 5 Rounds
