Will Cooper
Workout of the Day
Strength
Back Squat 5 x 5 @ 70% of 1 rep max
Immediately after each set, 5 Renegade Rows (heavy-ish), then rest 60-90 seconds
Conditioning
AMRAP in 12 minutes of:
40 Double-unders
20 DB Snatches – Alternating (50 + / 40 + for Rx)
20 Pistol Squats – Alternating
Abs and Back:
Not for time:
3 x 20 Shoulder Touches (free standing if possible)
3 x 30 Standing Plate Twists
90 sec Superman Hold
90 sec P-bar L-sit
Less than two weeks till the competition..WooWoo!
Critical for runners. How to unglue those sticks: