Friday 01/12/18


Published January 11, 2018




Movements

Back Squat 8 x 65%

Back Squat 8 x 70%

Back Squat 8 x 75%

Back Squat 8 x 80%

Front squat 5 x 60%

Front squat 5 x 65%

Front squat 5 x 70%

Front squat 5 x 70%


MetCons

Friday 01/12/18

5 Rounds

250m row
10 Box Jumps (24/20)
10 Russian Kettlebell Swings (70/53)

successories 01/12/18

3x10 kneeling rebound to box jump + step down 24”/20”
3x8ea front rack step up
2xME static goblet squat hold 100/70(or heaviest possible)
3xheavy box sled push(down and back in gym, increase weight ea push. Use MDUSA boxes for pushing, stack plates on top of box and use like a prowler)
4x15 GHD sit ups

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