PREHAB/WARM UP
2 rounds of:
400m X-Trainer
10 Banded Squats (2 seconds down, 1 second up. Push your knees out against the resistance of the band as you get to the bottom of each squat)
10 Dumbbell External Rotations - each arm (light Dumbbell)
STRENGTH
Back Squats
5@73%
1@77%
5@73%
1@80%
5@73%
1@83%
*Rest 2-5 minutes between sets
Then,
Shoulder Press
*All reps and percentages as the Back Squats
5 sets of:
10 Bulgarian Split Squats - each leg (add a dumbbell in each hand if possible)
20 Leg Extensions
As Many Rounds As you can in 18 minutes of:
12 Incline Dumbbell Bench Press
20 Barbell Bicep Curls
12 Supported Row
20 GHD Sit ups
*Only rest when needed.