Friday 10.06.17

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PERFORMANCE/FITNESS
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A. Back Squat Prep
Squat Hold w/o Barbell x 2 minutes
Feet Together Squat x 3 reps
Sumo Stance Squat x 3 reps
Back Squat x 5 reps
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B. Two Sets:
Back Squat x 10 reps
rest 30s
Dumbell Renegade Row w/ pause at top + 3s lower in each rep x 8 reps
rest 2 minutes
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**Keep loading btw 70-75% today. Focus on the lifts feeling good, position, and technique being solid** 
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C. “Fight Gone Bad”
Three Rounds for Max Reps/ Cals
60 seconds Wall Ball 20/14#
60 seconds Sumo Deadlift Hi Pull 75/55#
60 seconds Box Jump 24/20”
60 seconds Shoulder to Overhead 75/55#
60 seconds Row for Cals
60 seconds Rest