Fitness and Performance
Back Squats
5 x 2 @85%
4 sets, increasing loads
Alternating DB biceps curl x 8-12
BB “scull crushers” x 12 – 15
Plank hold x 45 – 60 seconds
Rest 60-90 seconds between each movement
Sport
Back Squats
5 x 2 @85%
MU progressions:
False grip pulls 3 x 6
Support to lowers 3 x 6 (negatives)
Hollow to superman on high rings 3 x 12
10 minutes of light aerobic effort @60%
-Row
-Jog
-Skipping rope
-Airdyne
