trvd6vsIE2o
Perform three rounds of the following:
10 Weighted Overhead Lunges
5 Side Lever Pulls
10m Backward Sled Sprint
5 GHR
Finish the workout with 3x10 Hip Extensions.
notes:
1) This workout should be performed as a modified giant set. To this end perform the Overhead lunges then rest 60 sec, perform the Side Lever Pulls (5 on each side) then rest 60 sec, perform the Backward Sled Sprint then rest 60 sec, finally perform the GHR and then rest 5 minutes before beginning the next modified giant set.
2) The Overhead Lunges are performed by holding a weight (bar, plate, KB, DB, sandbag etc) with fully extended arms over head and then stepping forward onto the right leg. Go deep enough on the step forward so that the rear left knee gently brushes the ground. Under no circumstances should the rear knee either hit or bounce off of the ground. Return to a stand and repeat on the other side. This would equal two reps.
3) The Overhead Lunges may either be performed traveling forward by bringing the rear leg up or by remaining stationary by bringing the front leg back on each repetition.
4) Add sufficient weight to the backward sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. If your quads are not seriously fatigued, you are not working hard enough.
5) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.
6) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular. If you are able, add ankle weights to today’s Hip Extensions.
)