Start around 60-70% and add weight each set, building to a 1RM for the day. Athletes may perform additional singles as needed.
*After each set, perform 10 Russian KB Swings @70/53 for maximum explosiveness.
5 Back Extensions
10 S-Leg KB or DB RDL
:60 Sec Plank (May rotate between side and front plank-Goal is to hold for all :60)
-1 Min Max GHD Sit Ups
-1 Min Max Rope Climbs
-1 Min Rest
*Sub T2B for GHD If needed