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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