Conditioning
Kill The Messenger
5-10-15-20-15-10-5 Pull-ups Wall Balls (20/14) (RX+30/20) 50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)
Accessory
4 Rounds 7 Single Dumbbell RDL’s (each side - moderate weight - hold Dumbbell in hand opposite of working leg) 7 Single Leg Glute Bridges (each side) 7 Strict toes to bar or Strict Knee Raise (no swinging) 2-minute Couch Stretch (each side)
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