6:00 AM MORNING CROWD

warm up 

• 200 m run
• 20 ps walking lunges with Mb are extensions
• 10ps pistols, hold onto rig or use small box
• Mb torso twist 

 

RM TEST WEEKS

BACK SQUAT 5 4 3 2 1 1 1, ADD push set  and STRICT PRESS 5 4 3 2 1 1 1, ADD push set  then OPTIONAL  run circuit, 200, 400, 800m  or do a 1 mile test run