Warm-up:
DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)
DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)
Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise –
AB Crunch –
Comments
CrossFit Journal
DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands)
165# x 10 sets x 2 reps
DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands)
225# x 10 sets x 1 rep
Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise – 2 sets x 15 reps
AB Crunch – 150# x 2 sets x 15 reps