Day 2 Back to MART format

Yesterday

3D breath
Foam Roller
Flexibility
Movement Prep

A1. Glute Bridges

A2. Turn Jumps on 24inch box 4/4 4/4 , Single Leg 90 turn jumps clockwise 2 x 4/4 each side Counter clockwise 2 x 4/4 each side

Shoulder correctives/prep for pressing
Crock Breath 20 breath
Rib Pull with arm reach
Arm Bar
Overhead reach with Band

B1. Get ups 24kg 1/1 1/1

C1. Hamstring Stretch 8/8 8/8

C2. SL DL Double 32kg 8/8 +20lb Vest 8/8 + 10lb vest 8/8

C3. OHP 24kg 8 28kg 8 24kg 8

C4. Side plank 10lbs Adductors 12/12 20lb vest 2 sets of 10/10

D1. Hip Flxr Stretch on box with reach 5/5 5/5 5/5

D2. Leg Curl 45 8 70 8 , 8

D3. Incline DB 45 Degree Bench 65 Single Arm 8 60 Alternating 8/8 Doubles 8

D4. Suitcase Carry 32kg 40 yards 3 sets each arm

ESD

Double swings all 8 reps sets done in 8:30 total time 24kg 28kg 32kg 32kg 28kg 28kg

9 minute circuit. Start exercise at the top of every minute
Double 24s
Snatches 7
Front Squats 7
Cleans 7

Repeat 2 more times for a total of 3 sets each. This was one had my HR soaring.

Finisher:

Tabatta Airdyne 20/10 x 8 - Brutal