Holley Grant McDonald
Holley Grant McDonald
Pre-Workout
practice ab snail
Warm-up
external rotation-
up and over
overhead squats
supp pullaprt
reverse lunge twist
hill to butt
calf stretch
up and over
overhead squats
supp pullaprt
reverse lunge twist
hill to butt
calf stretch
LIFT
6-8 floor press https://youtu.be/TmIni_6Z538
20 band facepull https://youtu.be/ocsFf52Gfyk
3x
20 band facepull https://youtu.be/ocsFf52Gfyk
3x
12-15 incline db bench press
20 band twist R/L
3x
R2- band circles
R3- (wood chopper low to high on one knee)
Holley (Time)
Farmers walk 100 yards 35/53
7 pistol squats R/L
7 Pullups
Ab snail turf 2x or 14 SL V-ups 7 R 7 L
One legged bound turf 2x r-l
4 Trx burpee r-l
20 One leg inside out rope circles r-l
3x
7 pistol squats R/L
7 Pullups
Ab snail turf 2x or 14 SL V-ups 7 R 7 L
One legged bound turf 2x r-l
4 Trx burpee r-l
20 One leg inside out rope circles r-l
3x
run 400
50 pushups
50 kb swings
1x
