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Wednesday November 7, 2018

4
Nov

Wednesday November 7, 2018

Mobility/Activation: x 2

  1. 50ft banded monster walk
  2. leg swings 10 front/back 10 side/side
  3. :30 bottom hold w/ pole

 

Strength:

  1. Back Squat

3 sets of 3 at 85% *rest 3-4 mins between sets

  1. Accessory – 2 rounds of
  2. single leg glute bridge x 15/leg
  3. seated knee extensions x 20

 

 

3 minutes on, 2 minutes off:

18 KB Swings

18 Goblet Squats

Max Rep Box Jumps with remaining time

Go until 100 reps of Box Jumps are complete

C- 53/35, 24/20

P-  44/26, 24/20

F- 35/25, Step Ups

 

After Party: Coach led foam rolling and stretching for posterior chain

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