Workout 11/29/21

Strength:

5×5 speed deadlift

@70% 1RM

-30”-1’ rest between sets

Conditioning:

4 rounds

400m run

10 hang squat clean (115/80)

20 V ups

10 alternating front rack forward lunges

Accessories:

8×1 kneeling to feet to broad jump

4×12 Kang squats

4x8ea KB front rack reverse lunges

4×15 banded Russian KBS

4×15 hip extensions

1×100 band hip thrust

Cardio:

For time-

5 rounds

20 cal row

30 ghd sit ups

40 cal bike erg

50 double unders

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