Wednesday, September 14th 2016

Warm-Up/Movement Prep:

Wall Squat – 2 x 10

Bootstrapper Squat x 10

Iron Cross x 10

Lying Glute Stretch x :45 p/leg

Banded Tricep Stretch - :45 p/arm

 

Strength:

Front Squat-

3 x 5 @ 50% 1RM

Rest 1 min between sets

3 x 4 @ 60% 1RM

Rest 1 min between sets

3 x 3 @ 70% 1RM

Rest 2 min between sets

3 x 2 @ 80% 1RM

Rest 3 min between sets

6 x 1 @ 90% 1RM

Rest 4-5 min between sets

 

Conditioning:

Row 2K For Time