The Bog-Man, getting in some sunshine time in-between running around and greeting everyone. Life’s pretty “ruff” for our gym dog.
Strength
Deadlift (Build to TODAY’S Heavy 1RM)
Set 1 x 5 reps
Set 2 x 3 reps
Set 3 x 1 rep
Set 4 x 5 reps
Set 5 x 3 reps
Set 6 x 1 rep
Set 2 x 3 reps
Set 3 x 1 rep
Set 4 x 5 reps
Set 5 x 3 reps
Set 6 x 1 rep
Rest 2-3 minutes between sets
During rest :30 hollow body and super person hold
Conditioning
Three rounds for time:
Handstand Push-Ups, 10 reps
Box Jumps, 20 reps (24/20)
“Activity” Down
“SPRINT” Back
Handstand Push-Up Variation:
(4 Wall Climbs or 6 Partial Wall Climbs to Shoulder Taps)
Activity order:
1- Walking Lunge
2- Crab Walk
3- Bear Crawl