TUESDAY WORKOUT

GW
10 ANCHORED SQUATS
10 SWING KICKS
10 WALL SCAP STRETCHES
PVC MOBILITY

WARM UP
AGILITY LADDER
1MIN ON- 30 SEC REST
SPRINT
ICKY
LATERAL HI KNEES
SKIERS
2 IN 2 OUT

STRENGTH WORK

RDL'S 
4 X 60% W/ 3 SEC TEMPO 
4 X 65% W/ 3 SEC TEMPO

CONVENTIONAL DEADLIFTS
5 X 70%  - W/ 3 SEC PAUSE AT TOP
5 X 75% -  W/ 3 SEC PAUSE AT TOP


CONDITIONING
25 KBELL SWINGS 
50 DU'S OR 100 SINGLES

4 ROUNDS FOR TIME

SUGGESTED WEIGHTS FOR KBELL
BEGINNER - 15/20# - 25/35#
INTERMEDIATE - LADIES 25# - 45#
​ADVANCED  -  LADIES 35# MEN - 50#