I am Groot

I am Groot

  

*BACKOFF WEEK - DELOAD STRENGTH TO 50%*

STRENGTH:

KB Swing

B: 3x6

I: 3x5

A: 5x3

ACCESSORY: KB arm bar - 4 x 20 sec ea side

CONDITIONING:

10 min AMRAP:

6 single arm DB power clean & jerks (alternating)

8 strict dips

10 cal row

MOBILITY:

Dolf stretch, down dog

 

CFOKC FOOTBALL AT 430PM:

STRENGTH:

5x5 each leg barbell step-ups

CONDITIONING:

5 rounds:

30 KB Swings

max strict pull-ups or 3 negative reps as slow as possible

EXTRA CREDIT:

5x20 Russian twists with slam ball

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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