Praise Athletics – Strength & Conditioning
Warm up
400M Run
2 Rounds
20 Alt Walking Lunges
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
3 Tempo Goblet Squat @ 30X1 tempo
Accessory (Weight)
3 Sets
Front-Racked Barbell Split Squats x 4-5 reps each
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds
*For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
