Big Work Monday Workout
Warm Up:
10 Push Ups
10 American Kettle Bell Swings
10 Bootstrappers
10 Sit Ups
25 Double Unders
A lot of Deficit Deadlifts 85 lb.
Mobility:
Shoulders on bands
PVC pass-through
PNF Hamstring
Hip Flexor on wall
Work
Round 1
1 RM SS Bar Box Squat
275 lb.
Round 2
5x 3 Good Mornings - 135 lb., 185 lb., 185 lb., 185 lb., 185 lb.
5x 8 Reverse Hypers - 70 lb.
Round 3
5x 3 Seated Good Mornings - 115 lb.
5x 8 GHD Sit Ups
Round 4
4x 5 WTD Back Extensions - 35 lb.
MetCon
3x
8 Chest to Bar Pull Ups
8 Overhead Squats 115 lb./85 lb.
8 Hand-release Burpee Bar Jumps
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