WHITEBOARD – 08 October 2018
Movement Prep:
A1. 3 sets of 5e: Box Jumps (Step Down)
A2. 3x10s each Side: Bent Leg Side Plank
Strength/Power:
Back Squat: Build up to an easy 8rm for the day, with a 5 second negative on the first rep of every set.
Deload and hit 2 sets of 8 at 85% the max
Workout:
12m AMRAP
10 Kettlebell Deadlifts
10 Cossack Squats (BW)
200m Run
Cool-down:
Wall Middle Split: 120s – Try to keep your legs completely straight and slightly externally rotate your femur (toes turn back into your body)
Straddle Good Mornings: 3 sets of 10 – If you lack mobility to fold forward, raise your butt compared to your legs/feet. You can do this by folding a mat and seating on the edge with your feet on the ground.
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