9-6-21 MONDAY Max effort lower
SMART START
For beginners with limited equipment
View Workout HERE
4 rounds:
- 10 Landmine hack squats
- 20 KB swings
- 10 sit up of choice
Then 6 rounds of:
- 20 secs DB or kb front squat with heels elevated
- 10 secs rest
- 20 secs lateral skater hops
- 10 secs rest
Finish with 6 rounds:
- 20 secs plank hold
- 10 secs rest
- 20 secs sit up
Strength program for those with more equipment
Main work
- Competition stance block pulls 2'
work up to a 1 rep max - Drop sets 3x3x80%
- Landmine hacksquat 3x10
- KB swings 3x20
- decline sit ups 3x10-12