Wave A Day

WAVE VOLUME MONTH - Workout A

Workout A Winter - Volume Wave Month - (15 Min. WARM UP!)

STRONGMAN SUPER SET: Dumbbell: Elevated Stiff Leg Deadlift / Bent Over Row / Shrug :  1 x 15/10/5/15 (WAVE)

STRONGMAN SUPER SET:  Hang Clean / Deadlift : 1 x 15/10/5/15 (WAVE)

STRONGMAN SET: Partner Alternating Heavy Farmer's Walk/ Burpees 3 x half hallway
STRONGMAN SUPER SET: Landmine Boogie/Row/Russian Twist: 15/5/10

STRONGMAN SET: STAIR SPRINTS 10 x 1 Flight (Pump Your Arms!)/ 3 Burpees at the top 

STRONGMAN SET: Animal Walking: Duck / Bear Crawl / Tiger (Spiderman) / Inchworm/ Gorilla / Kangaroo: 1 Half Hallway Each

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Secondary

--Hallway: DB Turkish Get-ups / Floor Ball Slams 30 second interval 10 times

--Partner: Run N Gun / Walking Lunge Pass with 20 lb Ball 3 Hallways (RUN!) --Weighted decline sit ups with weight 3 x 20 / Leg lifts 3 x 10

--Neck Work w Partner (Mandatory for Football)