Strength Day! Retesting our 3 rep front or back squat next Wednesday!
Warm Up:
Row 500m
Run 400m
10 Good Mornings (pvc)
6 Inch worm with push up
20 Step Ups (20")
Mobility
1/2 Lotus on wall (45 sec each side)
Full Side Stretch (45 sec each side)
1/2 Squat Lock Rotation
Strength:
Back Or Front Squat
warm up to 85% of your one rep max ... then start :
6-6-6-6-6
Superset with:
8 Renegade row with push up
8 Shoulder Press (db heavy)