WARM UP
2 rounds:
- 150m
- 10 jumping squat
- 20m lunges
- 2’ mobility and stretching
WORKOUT
- Single leg standing calf 3 drop sets of 10*3 each leg
- 10 reps empty bar back squat
- Back squat with 2/3 sec eccentric break 12/10/6
- Banded KB swings 15*3
*super sets
-DB Heels elevated Goblet squat 15/10/8
- DB split squat 10*3 (2-3 sec eccentric break)
-Arnold press seated 10*3
- BB upright 10/8/5
-Front to side rise 10/8/5
BYE LEGS
EMOM 5
- 100m
- 12 Hang squat clean (7.5KG *2)
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