Monday 2/12/18

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Warm-up:

Dynamic warm-up

Stretch:

Squat w/ movement, Lizard, pigeon, Butterfly, Puppy Dog, shoulder stretch

Strength:  

Back Squat “Kill Set”

Choose a weight you believe you can hit for 8-15 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working Set:

Max effort reps at chosen weight

Conditioning:

800-m run

Then, 8 rounds of:

4  push-ups

8 chest-to-bar pull-ups

12 squats

Time cap: 17 minutes