Wednesday, March 16th 2016

Warm-Up:

3 Sets:

10 Cals on Assault Bike at @ easy pace

10 Overhead Squat w/ PVC

10 Push-Ups

 

Movement Prep:

Sleepers Stretch - :30 p/arm

Iron Cross x 5 p/leg

Scorpions x 10 p/leg

Squat to Stand x 10

Barbell Good Morning – 2 x 10

 

Strength:

Iso-Dynamic Back Squat

5 Sets of 3 Reps.  Hold for 10 seconds at each of 4 positions (quarter squat, half squat, three-quarter squat, rock bottom), then finish with explosive jump out of the bottom.

 

Conditioning:

15 – 10 – 5 Reps of:

Hang Snatch High Pull - #75-135

24/20’ Box Jumps

Calories on Assault Bike