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Monday December 4, 2017

3
Dec

Monday December 4, 2017

Mobility/Activation: x 2

  1. 10 light goblet squats
  2. 10 superman back ext

 

Strength: Back Squat

 

Warm Ups: 50% x 5 60% x 5 70% x 3, 80% x 2 85% x 1

Working Sets: 90% x 1 x 2 sets 95% x 1

 

*rest 2-3 mins between singles

 

Conditioning: 3 rounds of

 

Min 1: wall ball shots (20/14)

Min 2: box jumps (24”/20”)

Min 3: shoulder to overhead (95/65)

Min 4: assault bike/row calories

Min 5: slam balls (20/15)

Min 6 and 7: Rest

 

Record Total Reps

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