STANDARD SLEDDOG WARM UP
continuing with the change in format, heres another one of our general strength days, giving your body a rest from the normal grind.
db snatch 2X5/side, 3X3/side 60 seconds rest after second side
front squats 5X3 with pause or 5X5 regular 3010
A1 db push press w super slow negative 4X8-10 5010
A2 t-bar rows 4X12 3011 neutral spine hold for 1 on top
B1 bench press 5X3 or 5X5
B2 single arm ring rows 5X10 3010 careful how you load keep shoulder active
C1 db cross body hammer curls 3X10 3010
C2 standing db overhead tricep extensions 3X12 3010
superset these 3, rest 60 seconds after the 3rd
2 L-sits with 10 seconds in between
20 seconds of hollow rock
10 single arm single leg jack knifes