Tuesday, May 8, 2018

WARM-UP:
3x
1:00 barbell quad smash each leg 
1:00 bottom of the squat hold 
20 box step-ups 
100-meter backward run 

STRENGTH:
Back squat

CONDITIONING:
Advanced
2x
2 rounds 
20 squats 
10 good mornings, 155#/115# 
5 hillbilly prowler passes, +45#/25# 
Rest 2:00 

Intermediate
2x
2 rounds 
20 squats 
10 good mornings, 95#-135#/65#-85# 
5 hillbilly prowler passes, +25#/15# 
Rest 2:00 

Beginner
2x
2 rounds 
100 squats 
10 good mornings, PVC-65# 
5 hillbilly prowler passes
Rest 2:00 

ACCESSORY:
Advanced
4x
20 banded side steps each leg 
10 banded TKE squats ()

Intermediate
3x
20 banded side steps each leg 
10 banded TKE squats 

Beginner
3x
10 banded side steps each leg 
10 banded TKE squats 

MOBILITY:
3x
2:00 banded pec stretch each side
2:00 banded Samson stretch each side 
2:00 bottom of the squat hold 

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