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Mobility x 10 minutes – work your tight areas
Burgener Warm up x 3
21 – 15 – 9
Pull up
OHS 20kg
then…
Dynamic effort press 12 x 3 @ 50% + purple bands.
6 x @ 30 seconds rest.
2 x @ 1 minute rest.
4 x @ 30 seconds rest.
Incline DB press 2 x 15, rest 1 minute.
Bench tricep roll backs 3 x 15, rest 1 minute.
rest, then..
Malcolm drill for time:
5, 4, 3, 2, 1
rest 1 minute between each effort
To complete a round of the Malcolm drill, set a marker in the centre, then place two markers 10 metres either side totaling 20 metres.
Starting on the centre marker drop to the ground, chest must touch, as quickly as possible get back to your feet, sprint 10m to the marker drop to the ground, back up sprint 20m to the far marker, drop to the ground sprint 10m to the start marker.
Malcolm Drill
Post loads and total time for Malcolm drill to comments.
Do not pray for tasks equal to your powers; pray for powers equal to your tasks.
- Phillips Brooks
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