Warm Up: (10 mins)
10 rnds 7 sec descent and hold, 5 sec rest Air squat
Use this to mobilize and work your form
Monster walks
Hamstring kickbacks
Hamstring slides (off foam roller)
REVIEW: FRONT SQUAT (5 MINS)
LIFT: Front squat 8-5-5-5-3 (20 mins)
Use 8 as a warm up set then increase weight each remaining set, aim for finishing with your 5RM and 3RM weights
REVIEW: Squat clean (10 mins)
WORK: ELIZABETH (10-12 MINS CAP)
21-15-9 reps for time:
Squat Cleans (135#/95#)
Ring Dips
Rx2: Bar dips
Rx3: tricep dips off bench or box
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