50 DUs / 100 Singles
90 secs/side Hip & Knee External Rotations on box
Then complete 2 sets of:
30 secs Bottom of Squat hold while holding onto post
6/side Reverse Lunges
6/side Banded Side Clams – hold for 2 secs at the top
6/side Back Rack Split Squats
Then go directly to the first part as it is a primer for your squats!
8/side RNT Rear Foot Elevated Split Squats
10 Med Ball Hip Thrust & Leg Curl (T2120)
Build to a heavy but perfect 8 reps
5 Devil’s Presses (50/35 – 25-15)
5/side DB Reverse Lunges (50/35 – 25/15)
50 DUs / Singles
Take the rest you need so that you do not have to break on your DUs.
This will get "Grippy"!
30 sec L-Sit on bar / Tuck Sit / Hollow Hold
45 sec Feet Elevated Ring Plank Knees to Elbows
15-20 DB Anchored Sit Ups
Complete 3 sets of:
1500m Ski Erg or Row
500m Assault Bike (hard)
Rest 2 mins