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Monday July 23, 2018

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A. 5 Sets:
Front Squat x 3 *5 sec eccentric
Rest 2 Min
 *work to a tough triple

B. 3 Sets:
Front Rack Split Squat x 6-8 (each)
Accumulate 35 Sec Hanging L-Sit
Cross-Over Step-Up x 10-12 (alternating, unweighted)
Bent Knee Hollow Body Hold x 35 sec *focus on recruiting as many muscles as possible

C. 2 Rounds @ 85%:
1000m Row
8 DB Burpee Box Step Overs (50/35)
8 Bar Muscle Ups
8 DB Burpee Box Step Overs (50/35)

Rest 4 Min

1000m Row
20 GHD Sit-Ups
20 Burpees
20 GHD Sit-Ups

Rest 4 Min

D. 2-3 Sets:
Easy AB x 2-3 Min
Quadruped Hip CARs x 3-4 (each side)
Couch Stretch with Hamstring Activations x 20 pulses (each side)