A. Strength

3 sets of:
Pause Deadlift x 6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)

Rest 60 seconds

Handstand Hold x 45-60 seconds
(progress from back to wall to nose to wall, and eventually freestanding – choose based on what you can maintain)

Rest 60 seconds

B. Conditioning

3 rounds for time of:
400 Meter Run
21 Kettlebell Swings
12 Strict Pull-Ups

C. Accessory
Single Leg Banded Hamstring Curls x 5 Minutes Max Reps

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