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Monday August 13, 2018 (Sport)

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A. Back Squat 5-3-1-5-3-1
5s under 77%, 3s under 84%, 1s under 90%

B. 4 Sets:
Back Rack Russian Step-Ups x 8-10 (each)
Strict Toes to Bar x 10
Curtsey Walk x 10 Steps (each direction)
Pistols x 10 (each)

C. 5 Sets, Rest 3 Min between Sets, @ 80%:

Sets 1,3:
5 Min AMRAP:
1000/900m Row
Max Wallballs (20/14)

Set 2,4:
5 Min AMRAP:
60/45 AB Cals
Max Burpees

D. 1-3 Sets:
AB x 1 Min *nose breathing
Quad Smash with Barbell x 1 min
Hip Flexor Smash with KB Handle x 1 min
Glute Smash x 1 Min  
Kinstretch 90/90 Hip Swivel x 15-20