May 20th 2018

Sunday May 20th 2018

A.) warm up:

:60 seconds Couch stretch

:60 seconds Pigeon stretch

2 rounds standard warm up:

10 Bb back squats

10 Bb good mornings

10 sit-ups

10 pull-ups/ring rows

10 push-ups

B.) 15-20 minute open skill/make up a missed lift from this past week

(It's important not to kiss lifts throughout the strength cycle, so if you missed any lifting days last week such as squat, press, or deadlift, I would encourage you to choose one to make up)

C.) 5 rounds against a 3 minute clock

Run 400m

Max Russian kb swings 53/35

Rest 2 minutes between rounds

D.) mobilize/ 5 minute cool Down row

Have fun, work hard, work smart, push yourself, and #Trusttheprogram

Coach Joshua