Wednesday 9-27-23

Squat Strength Day 

Warm Up:
Row 800m
foam roll glutes and hamstrings
15 OH Squat (pvc)
10 Goodmornings (pvc or BB)

Wall Butterfly (1 min)
Half Lotus on Wall (45 sec)
Knight on Box (45 sec each side)

Back Squats or Front Squats 
***75% of you 1 rep max, very slow descend, 2 second pause in bottom position, quick drive to get up! This should exhaust your legs, warm up and first set of 5 is 75% 

Option A:
Festivus Complex Practice 
3 Deadlifts + Hang Clean + 2 Front Squats 

**if you do a hang squat clean, you only owe 1 front squat