Competition: Monday, January 13th, 2020
1) Box Speed Squats: 5 sets of 5 @ 50-60%
Rest 2-3 minutes between sets. Setup your box right around parallel. Focus on getting that hip open as quick as possible.
2) Kettlebell Goblet Squats w/Heels Elevated: 3 sets of 10
Rest 2-3 minutes between sets. Stand with your heels on a 2″ riser. Build as heavy as deemed fit.
3) Single Leg Balance Work: 4 sets of 30 seconds/side
Rest as needed between sets. Find something that is tough for you to balance on 1 foot. Perform this barefoot.
4) 3 sets of:
15 Hollow Rocks
9/side Side Plank Dips
For quality, not for time.
5) Row: 3 x 1200m
Rest 3 minutes between intervals. Perform at the same exact pace as last week.
6) Inversion Table: 5 minutes
Hang in the inversion table for 5 minutes, break it up as needed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE