Monday 16.04.2018


Fitness/Performance/Competition

Primer: 3 sets

6 single Leg Lateral Box Step ups (each leg)

100' Farmers Carry

1) Back Squat Waves, 6-4-2-6-4-2-6-4-2 On the 3:00

(67/72/77/72/77/82/77/82/87%)

2) Body Armor: A 3 Giant Sets

10 DB Bench Press

:30sec Max Double Unders

10 Deadlifts

:30sec Max Double Unders

20 DB Bent Over Rows (10/side)

in a "Giant Set" we look to move from one station to the next as quickly as possible. We'll rest as needed between rounds. On the weighted movements choose a challenging weight that allows unbroken sets throughout, feel free to build each round.

B 3 Sets

30 Band Pull Aparts

10-15sec L-Sit on Pull-up Bar


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