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Monday

12
Oct

Monday

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STRENGTH

 

Week 1Back Squat

 

Warm-Up Sets

 

 

 

1 x 5 @ 50%

2 x 3 @ 60%

2 x 2 @ 65%

2 x 2 @ 70%

 

Working Sets

 

Every 3 min

 

5-5-5 @ 75%

**after each set perform:

10 Single Arm Bent Over KB Row (each arm)

15 OH Band Pull Apart (slow as possible)

 

WOD

 

6 Rounds of each movement 

:20 sec ON / :10 sec OFF

 

* Single Arm PushPress (53/35 KB) — alternate ea round

* SDLHP (53/35 KB)

* Push Ups w/ HR

* Jumping Lunges