Monday 09-24-18 S

Sunday, September 23, 2018


Warm Up:
3 Rounds of:  

10 Sec Static Hang    
10 Hang & Shrugs 
10 Air Squats  
125 Meter Run 
+
Hip Mobility (Coach Leads):
- Ham Mobility Drill X 3-4 per leg  

 

Strength:
Back Squat, 5,3,1,1, rest 3+ mins bw sets 
- 5 @ 75%, 3 @ 80%, 1 @ 85%, 1 @ 90%  
- don't count your warm up sets  

 

Workout:
15-12-9-6-3 of:   

Back Squats @ 115/75-135/95    
Chest to Bar Pull Ups   
- Modification: Jumping Chest to Bar Pull Ups 

 

Core Finisher: 
- 100 Plated Russian Twist  (adv. feet elevated)  

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