SATURDAY 4/6/19

Warm-Up
2 Rounds:
Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard
5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs
CIRCUIT
3 Sets:
5  goblet squat @ 32x1tempo.
*0:03 down, 0:02 bottom, fast up, 0:01 top.
20/20 Hamstring activation
STRENGTH/POWER
FRONT SQUAT –

Warm Up Sets:
Every 1:30 for 4:30 (3 sets):
Set 1: 3 Front squats (light)
Set 2: 3 Front squats (medium)
Set 3: 3 Front squats (set 1 weight)

Working Sets:
Every 1:15 for 10:00 (8 sets):
3 Paused front squats (0:04 pause) @ 65%

PARTNER FUN

3 Rounds for time:

20 Renegade rows, per person (50lbs/35lbs ea)
30 Synchronized wall ball shots (20lbs/14lbs, to a 10’/9′ target)
50 Medicine ball seated tuck to pass (20lbs/14lbs)

60  DU Each (SU 180 Each)

ACCESSORY WORK

4 Rounds NOT for time:
8/8 Lateral barbell back loaded step-up
10 good morning (barbell)

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