Training for Monday
Warm-up: Joint Mobility/Dynamic
Strength:
Squat
Take 70-75% of your Working 1rm Max and perfom the following
5, 5, 5+
*Rest 90-120 seconds between efforts
*You final set of 5+ is a Max Rep set that caps at 20 if you get to that rep count
Conditioning:
Row 1k
50 Alt. Pistol Squats
30 HSPUs
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)
10,000 Swing Challenge
5 Rounds
10 swings
10 Hindu Pushups
15 swings
10 Ring Rows
25 swings
10 Goblet Squats
50 swings
10 cal Airdyne