Posted: March 16, 2015 in Uncategorized



Man what a beautiful weekend. Perfect time of year to show off what a great winter in a squat rack can do friends. In the vein, today we SQUAT!! 

HIP BAND WARM UP 

  • Half clam 
  • Leg lift 
  • Lateral walk 
  • Duck walk     
  • 20 BW squat 
  • 100 jumping jacks

STRENGTH 

  • Front Squat 3×1 @ 94%
  • Back squat 3×1 @ 94%

CONDITIONING 

  • 20 front squats 60/40 +70/50
  • 20 KB swings
  • 20 push ups 
  • 15 Back Squats 60/40 +70/50
  • 15 KB swings 
  • 15 push ups 
  • 10 oh squats 60/40 +70/50
  • 10 KB swings 
  • 10 push ups

    *200m run after every round 

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