Fri. Dec 9, 2016

DE Lower

Warm-up

Coaches choice dynamic warmup
*Mash glutes/hips/quads

Back Squat 

Speed Squat
5x3 @55%
3x2 @70%
2x1 @80%
-60 seconds rest between sets

Deadlift vs. Bands 

Speedy Deadlift vs Band @65%
10x1
-60 seconds rest between sets

Metcon

3 Rounds each for time:
40yd sprint
250m sprint row
Rest 2:1

ACCESSORY WORK

2 minutes wall-sit