02 - 02 - Strength + Micro-protocol
**Prep -**
Single-side Pogo Hops
15 sec / 15 sec
+
Reverse Crawl
15m
+
Med-ball Chest Passes
10 (overall)
+
Reverse Crawl
15m
Repeat 4 rounds
**Work -**
Primary Upper / Lower
Build towards tough 10
then...
1 x 4
1 x 6
*Upper Accessories*
Spoto Press
2 x 10 - tough weight but don't fail
Single-arm Ring Row
2 x 6 / 6 - use Kb for weight to make these tough, or weight vest
*Lower Accessories*
Db Hack Squats
12 - 10 - 8 - 6 increasing weight each round
Single-leg Land-mine Hip Thrust
2 x 10 - tough weight but don't fail
*finish for Upper*
Behind the neck press
1 x 10
1 x 8 - use weight for 8 on both sets
Incline Lateral Raises
2 x 10 / 10
Ring Row Face Pull
1 x 10 / 10
Db External Rotation Isometric
2 x 45 sec / 45 sec
*finish for Lower*
Reverse Nordics
1 x 10
Rest 30 sec
1 x 5 - use band-assistance / weight vest for the right amount of exertion
Deficit RDL's
2 x 8
Long-lever Hamstring Bridge
30-45 sec e/s
Glute Max Isometric
45 sec / 45 sec