Friday 12/4/15

Cycle 3 Day 14

1. Warm-up
Hip Extensions 1×15 then 3×15 hugging 45/25lbs plate

3 rounds
10 Empty bar high hang squat cleans
5 Kipping HSPU w/3 second hold at the top of each rep

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

Seated straddle, pigeon stretch, puppy dog stretch, hold for 2'

3. Met-Con
4 Rounds
21 Burpees to 6″ target
21 GHD sit-ups