Testing the timing for this, and kinda whipping stuff up a little, cheffy style. Throwing ingredients together. Finalizing stuff on paper this week, but giving it all a test run as we go, too.
Ignition
Jump Rope 1 min
Squat Jump x10
Static Hang
Landmine RDLs and Lunges singles x10s
5 mins.
4 rounds, loose timer
Hip Thruster, double strong bands x10
RDL x11 @ 133
14 mins.
Front Squat 5,5,5+
5x 135/x140/165/6x 190/ LSF x140
Antagonists - DB single calf raises
16 mins.
4 rounds, HT timer
OH press 4x 135///8x 85# BtN
Strict Pull up x5
10 mins.
9 - 1 hours - 2230/0730. 47 minutes total. PE: 6.
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