Workout Video:
Warmup:
5min work in light intensity:
7 Pushups
10 Backpack Deadlifts
7 Dislocations
10 Hollow Rocks
20sec Frog Jumps
Strength:
6 Sets, use a heavy load:
5 Tempo Weighted Squats @5350
*Tempo:
5 sec on the way down
3 sec pause at the bottom
5 sec on the way up
0 sec rest before the next rep
Metcon:
For time:
50-40-30-20-10
Situps
Sumo-Deadlift High Pull
Jacksons