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