A. Reverse Hyper Machine
3 x 12-18
+ 1 x 12-18 (@ 15-20% less; focus on m/m connection with hamstrings)
B. Front Squats
3 x 12-18
+ 1 x 12-18 (@ 15-20% less; focus on speed out of hole)
C. 2 Rounds:
Complete quickly then rest 2-3 min between rounds
DB Weighted Hip Extensions x 10-15 Reps
Jumping Lunges (alternating) x 16-24 Reps (8-12 per leg)
Russian KBS (heavy) x 10-15 Reps
Heels Elevated Goblet Squat x 10-15 Reps
Rest 2-3 min
D. AMRAP 6 min:
Climb as high as possible in Reps 1-2-3-4-5-6-7 etc….
Barbell Sit-ups
Leg Raises (with barbell held at lockout)
(Reverse Barbell Sit-ups)
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