Daily Workout: Aug 16, dynamic lower

Lower Dynamic/Power

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

25 KB Swing

60 Sec Lunes KB rack hold @ 16 kg

25 Romanian Deadlift @ 20 kg KB

4 Rounds

No rest. complete in 15 min.

Then:

2 Box squats @ 80% 1RM (use 55% bar weight and 25% accommodating resistance ie. Bands or chains if you have that available)

30 Sec Rest

10 Rounds

1 Deadlift @ 80% 1RM (use 55% bar weight and 25% accommodating resistance ie. Bands or chains if you have that available)

30 Sec Rest

10 Rounds

Then:

3 Seated Box Jumps

This means you are sitting on bench or box, and you jump on to a box in front of you with no momentum.  Use low box and work up as high as you are able to jump

5 Sets

Then:

Cable Weighted Ab Crunch.  Go as heavy as you can for reps of 12

Superset with 30 m Farmer Carry @ 70-80 lb KB or DB

3 Sets

Then:

Cool Down

10 Min cardio or roll out