Thursday 2/11/16

Cycle 4 Day 18

Warm-up
21-15-9
Goblet Squat
Cal Row

Couch stretch, Butterfly with partner adding weight to the knees, Seated straddle, Shoulder mob with the red and green bands

1. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Keep improving in some way on these whether it’s technique, recovery time, added weight, etc. It’s only five minutes

3.  MetCon
20-15-10
Deadlift 225/155lbsSc:  185/125#
HSPU
WallBalls 20/14#

4. Bitch Work---Extra
10 Rounds
30ft shuttle (30 out 30 back)
60ft shuttle (60 out 60 back)
90ft shuttle (90 out 90 back)
Rest 90 seconds