[21-187] SITUP, SNATCH, BIKE & STRADDLE
Channel: Dom McStraw
Date: 20/10/2021

Preparation
.
All 1:00 per side.
.
MG sup trap.
MG hamstring.
Bar passes.
Wall hinge.
Banded hamstring stretch.
Knight 2 hamstring stretch.
. . .
Format
.
Sustain conditioning piece today.
. . .
The workout
.
5 Rounds.
Option1: 20, 18, 16, 14, 12.
Option B: All 20x.
A. BFSU.
B. KB snatches.
C. Assault bike cals.
D. Straddles.
.
At home variation:
Replace the KB with Ruck/sandbag clean & press / swings.
Bike can be switched out to 45s run intervals.
. . .
Advice & tips
.
Sustained pace with moderate heavy weight.
KB: 20kg.
Bike @ 75+ RPM.
. . .
Post session
.
All 1:00 per side.
MG sup trap.
MG grip.
MG quads.
Psoas Smash.
. . .


. . .

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