Knee Dominant Monday

Prep:

Jump rope x 3 min

pigs on skates

squat to stand w/ rotation x 5 each side

rocking ankle x 10

Cossacks Squat x 15 ea.

SL RDL x 15 each leg


Knee Dominant

A1. Squat 4×6 – 3-2-3-1

101 = 60%            GPP = 70%               Performance = 80%

A2. Sled Drag OR Sled Much 4x 20 yards

B1. Walking Reverse Lunge 4×12 ea.

B2. Death March 4×12 each.


Row 1,000 m

rest 30 sec

Row 750

rest 20 sec

Row 500

rest 15

Row 250