Monday August 8th

Warm up - Couch stretch, straddle hamstring stretch, twisted cross stretch, squat hold, 2 x 10 jump squats (bottom to bottom) + 10 cossack squats + 10 shoulder rolls, roll into goblet squats…

Goblet squat

3 x 20 reps 

*Focus on sitting back as much as possible engaging hamstrings and glutes.

Back Squat

3 x 5 reps @ 70%

Snatch 10 singles with 78% EMOM

Clean and jerk 10 singles with 78% EMOM

GHD

4 x 8 reps

Leg Extensions

4 x 20 reps

*Superset these two movements.

Three Rounds

20 GHD SU

120’ Farmers Carry

Triceps

100 Cable Extensions