Fri. Oct 28, 2016

DES Dynamic Effort Squat

Warm-up

Dynamic stretches warmup

Weightlifting

Back Squat 

SPEED Back Squat:
5x3 @60%
5x2 @65%
5x1 @70%

ACCESSORY WORK

Metcon (No Measure)

2 Rounds:
2 minutes Max Distance row
Rest 1 minute
1 set Max Reps Deadlift @ 50% 1rm
Rest 2 minutes, then repeat

Accumulate 5 minutes L-hang, or L-sit, or Plank