WAVE VOLUME MONTH - Workout A

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

STRONGMAN SUPER SET: Hang Clean / Bent Over Row / Shrug :  4 x 10

STRONGMAN SUPER SET:  (Elevated Stiff Leg / Regular) Deadlift : 3 x 10

STRONGMAN SUPER SET: Lunges 3 x 10 / Calf Machine 3 x 10

STRONGMAN SET: Partner Alternating Heavy Farmer's Walk/ Burpees 3 x half hallway
STRONGMAN SUPER SET: Seated Cable Rows Set: 3 x 12 / Dips 3 x 12 

STRONGMAN SET: STAIR SPRINTS 10 x 1 Flight (Pump Your Arms!)/ 10 Ab Jacks at the top 
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Secondary

--Hallway: DB Turkish Get-ups / Side Wall Slams 30 second interval 10 times
--Backward Spiderman - 20 Push ups / Spiderman - 20 Push ups: 2 Full Hallways

--Ab Roller 3 x 10

--Wrist Curls/Grip Work 3 x 20 / 
--Neck Work w Partner (Mandatory for Football)