Friday 9.7.18

 5:30 PM

5:30 PM

Coach led:
Squat Warm-Up
10 Air Squat w/Elevation w/ 3 second pause in bottom/rep
10 Bent Knee Ankle Rocks w/  10 sec. hold on last rep
30 sec. Bottom Squat Hold w/support
10 Internal Hip Push w/ 10 second hold on last rep
10 Extended Plate Squat w/Elevation into Overhead Stretch w/3 sec. pause in bottom

Strength:
Every 2:30, for 15 minutes (6 sets):
Pause Front Squat x 2 reps w/ 3 sec hold on bottom
*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat

WOD:
Four rounds for time of:
250m row
10 Strict Pull-Ups
15 Burpees

Sc:  70/45 or less
Assisted Strict PU or ring rows

Mandi Reading