Strength

i) Superset 5 Sets (Ascending Weights} of:

8 Bent Over Rows

8/Side SA Lawnmowers

4 Wide Grip Strict Pullups

4 Strict Chinups

ii) 4 Sets of:

20s MAX Plate Leg Extensions

10s Extension Hold

30s Rest

iii) 4 Sets of:

20s MAX DB OR Banded Hamstring Curls

10s Extension Hold

30s Rest

MetCon

7 Minute AMRAP of:

6 KB Swings (1/1.5 Pood)

25′ Bear Crawl

---

Leg Extensions DEMO

View this post on Instagram

A post shared by Jason Khalipa (@jasonkhalipa)

---

DB Hamstring Curl DEMO