Warm Up

Shoulder Mobility
Hip and Ham stretch
Airsquat x 20
Push up x 20
Situp – crunch x 20
Bar good morning x 10
1 min DU

4×20 secs/ 10 secs
Crunch
L-Sit

 

 
Strength

Deadlift 80%
5 X 5

 
Conditioning

CF.2015.09.14 PERFORMANCE/ FITNESS
50 DU
9 Chest to Bar
50 DU
12 Chest to Bar
50 DU
15 Chest to Bar

 

 

1 REP MAX

Deadlift 1RM
1 RM Deadlift
1 X 1