“Swinger”

Image-1 (21)

 

 

Dynamic warm up
Group warm up
50 heavy Russians.
50 frog legs
Deadlift protocol
85%
3 sets of 3 half range deadlifts
Immediately followed by 5 box jumps
85-95% of Max.
“Swinger”
4 rounds for time
500 meter Row
21 kb swings 1.5/1.0
MAD MOBI
Press ups
Pigeon
Knee on the wall
Hamstring up n over

 

Leave a Reply

Your email address will not be published. Required fields are marked *