Hip Flexor, Calves, Forarms
Skill & Strength:
Handstand Holds
2-3 x 15-45 seconds
Windmills
2-3 x 8-12 reps each side
Single Leg (SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
3 rounds...
50 Situps
50 hip extension or 50 good mornings - 75/55 lbs
50 steps OH Lunges - 45/25 lbs
Endurance:
Pick a mode: Swim, Bike, Run, Row
7-10 sets...
2:00 ON, 1:00 OFF
OLT:
Hang Clean + Jerk
5 x 2 reps
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