Skill: Introduction to GHD hip extension and sit-up; 10 reps each
Strength: 3×5 back squat (+5-10# from last week)
Work:
12-9-6-3 reps of
- DB thrusters
- KB swings
- burpees
Note: Go heavy on the DB thrusters and KB swings but be realistic. Choose a DB weight you can do at least 6-8 in a row fresh. Try to hit KB swings and burpees unbroken.