Warm Up:
Dynamic Arms, Legs, Hips, Shoulders, Elbows, Wrists, Neck, Ankles
GHD Back Extension x20 rest & repeat
Hollow Rock x50
>Break: 30 Second Hangs x4
W.O.D.
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
**Increase the load each round. Rest as necessary between rounds.
Stay strong!
-Johnny
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