Fitness
A.
Three sets of:
Back Squat x 8-10 reps
Dumbbell External Rotation x 8-10 reps
Kettlebell Swings x 15-20 reps
Rest as needed between movements, no more than 30 seconds.
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
Performance
A.
We have started the Deload process on all of the lifts we’ve been progressing through. Warm up with your empty barbell and one other set, the continue with your 3 work sets.
Back Squat
5@40%
5@50%
5@60%
Bench Press
5@40%
5@50%
5@60%
B.
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. (115/75 lbs)