Prep
Knee and hamstring mobility
Row 250m
Push Jerk
Hip Kips to rings
Strength
Push Jerk
5x3
Conditioning
10,9,8,7,6,5,4,3,2,1
Pistols
Chest to bar
Rest 2 Min
5,4,3,2,1,
Ring dips or Muscle ups
Hollow Rocks
Recovery
Hamstring stretches
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