Warm-up: Joint Mobility/Dynamic
10 Independent Weight Floor Press @ Tempo 31×1
7 Dimel Deadlifts 135/95 @ Over Speed
4 Double Bell Single Legged Deadlift @ Tempo 30×0 (2R/2L)
Notes from Coach – There is a larger number of rounds, reps and tempo applied to today’s Strength piece. This is to be performed for QUALITY. Quality doesn’t mean easy by any means. But you need to choose a weight that will allow you to hit ALL of your Sets UNBROKEN and AT THE CORRECT TEMPO. Don’t mess with the formula guys just get your work done.
10 Minutes of Alternating SandBag TGU
*The goal of this is to pick a weight that will allow you to move fast but be challenging as well
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)