Skill Practice
High Box Jump
Work for 10 mins
Deadlift
5 x 5
at same weight for 5 sets (figure out your load before starting the sets. The load should be not too heavy and not too light for 5 reps, see that you can do those 5 reps unbroken)
*After each sets do:
15 Hollow rock
15 V sit up
Bench Press
5 x 5
at same weight for 5 sets (figure out your load before starting the sets. The load should be not too heavy and not too light for 5 reps, see that you can do those 5 reps unbroken)
*After each sets do:
15 GHD back extension
15 secs GHD back hold
Overload
Bent Over Row
5 x 5