Movement prep - Foam rolling 1 minute each (7 min. total)
Glutes (R&L)
Hamstrings (R&L)
Adductors (R&L)
Erectors
Strength
Deadlift, 3x5
Walking DB Lunges, 3x5 each
Bench Hip Lifts, 3x10
Anaerobic Power
21-15-9 of:
KB Swings, 24/16kg
Burpees
The strength training should be pretty straight forward. As for the anaerobic power circuit, it should be hard, fast, but quick. It should take less than 4 minutes to complete this workout. You really shouldn't have to stop and rest at all. We will scale it by reducing the number of reps to 18-12-6 if necessary to make that happen. Start thinking about that.
Andy Bolton: to my knowledge, the only person to ever pull over 1000lb. Impressive.
WOW!!!
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