Thursday 1-11-23

Unilateral and Eccentric Strength

4 Rounds

6/6x DB Bulgarian Split Squat @ 3 sec negative

Rest 30 sec

5/5x 2 up 1 down ring row

Rest 2 minutes

Conditioning

(a) AMRAP 8 min:

50m Sled Push

6/6x Cossack Lateral Lunges 

8/8x Tall kneeling KB halo

(b) AMRAP 8 min:

12 cal Echo Bike

8/8x Split Stance DB Snatch

20/20 sec Side plank

Recovery

Passive Hang on rig

10/10x Dynamic Adductor