A) 2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side
then do:
2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10
B) 2 Sets
Back Squat x5 @85% of 3RM
2 Sets
Back Squat x3 @90% of 3RM
2 Sets
Back Squat x2 @100% of 3RM
C) “Fran”
21-15-9 reps of:
Thruster (95/65)
Pull-up
HIIT – ” Wall Ball Maul”
8 MIN TABATA : Med Ball Cleans/ Med Ball Push Press
rest 30 sec
8 MIN TABATA : Wall Balls/ Med Ball Toss Sit Ups
