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| Above: "GHD" = Glute-Ham Developer |
EQUIP: Barbell (75), Slam Ball (20), Dumbbells (20s), Box (20 - *24")
WARM-UP:
*400m Run
*Active Stretch/ Dynamic Warm-Up
GIANT COUNTDOWN CHIPPER:
*100m x Barbell OH Walk (10 lengths of 10m distance)
*90 x Lateral Bar Hop
*80 x DB Plank Row (R and L = 2)
*70 x Slam Ball V-Sit Russian Twist (R and L = 2)
*60 x Back Squat
*50 x Hang Power Clean
*40 x Behind-the-Neck Push Press
*30 x DB Front Rack Step-Back Lunge to Step-Up (15 x R and 15 x L)
*20 x Handstand Push-Up
*10 x 100m Slam Ball Run (20 sec. rest b/w runs) (ball held centered @ chest)
PLUS: after completing ea. exercise -
*10 x GHD Hip Extension (face down, hands behind head, arch up)
*10 x GHD Sit-Up (face up, lay back (fingers touch floor), sit all the way up)
(if GHD unavailable: Burpee-Broad Jump 10m there/ 10m back (~10 reps))
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