Heavy KB Supersets + mobility – Thursday, March 16 (O4W)

Thursday:

Workout:

Heavy KB Supersets + mobility (20 min): 2 sets of super set w/ mobility after each set. Move down the board after 2 sets are complete.

1. 6 Pull-up – 1 KB bent row 6/side – PVC pass through

2. 6 squats (2:1/down:up) – 6 squat high pull – Ankle mobility drill

3. 6 KB step ups/side – 6 jumping lunges/side – quad/hip flexor stretch

After completing all 3 for 2 sets each:
2 min row + Ralph McGill stair run

– Repeat supersets until time is called

End day with “bring sally up, bring sally down” squats & Leg lifts (4 min each with 1 min rest b/t)