Warm Up:5 Pullups:
Static Lunges
Air Squats
Squat Bottom Holds
Hip Thrust Crawl
Step Up Ladder
PLAY:
5 Pullups:
Practice Knee Jumps and Pistols
Workout:
Dynamic Squats:
8X2 Box Squats
First Set 50% Max add 10/20lbs each set
Focus on Explosion, try to make the bar launch off your back
5 Pullups between each set
Accessory Work:
Good Mornings 4X5
5 Pullups Between Each Set
Glute - Ham Raises using barbell 4X10
http://www.youtube.com/watch?v=pzvMiCxzOBI
5 Pullups Between Each set
Russian Twists X 5
(stack 4 25lb plates move to one side one at a time then back, keep feet off the ground)
http://www.youtube.com/watch?v=CWvFmjd5c3s
5 Pullups Between Each set
Static Work:
Max Length Wall Sit every 30 seconds workout partner hands you another 25lb plate to put on your lap
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