Saturday

 -HS walk progressions-

A.) teams of 2 relay

12 rounds

50ft HS walk

1 legless rope climb

B.) 16.5 - teams of 2, alternating full sets

21-18-15-12-9-6-3

thrusters 95/65

bar facing burpee

C.) cool down

2400m run

foam roll everything. 

————— 

Reverse HYPER work

3 rounds - light

15 hyper

15 quad extension

deadlift

8-10 @ 58%

8-10@ 68% 

ME @ 78% 

reverse hyper work

3 rounds - heavy

10 hyper

10 quad extension

DB work

5 rounds

10 DB RDL

5 DB clean

10 DB press

triceps + shoulders

3x10 tricep kickbacks

3x10 delt side raises

3x10 OH tricep extension

3x20 scap flys

3x20 tricep pull downs