10.16.18 Tuesday

PERFORMANCE/FITNESS
Squat Prep
A. X Band March x 30s
B1. Wall Squat w/ Pause x 5 reps x 2 sets
B2. Wall Angel x 5 reps x 2 sets
C. Air Squat x 5 reps x 2 sets
D1. Goblet Squat @5s down 5s Up x 3 reps x 2 sets
D2. Ring Row w/ 3s hold at top of Each rep x 5 reps x 2 sets
E. Partner Behind Neck Front Rack Mobility x 20s x 1 set
B. Three Sets:
Front Squat @22X1 x 3 reps **Heaviest Weight**
Rest 10s
Front Squat @30X1 x 6 reps **Slightly Lighter (10-15% of 2 Rep)**
Rest 10s
Front Squat @3030 x Max Reps at Tempo **Same as 6 Rep**
Rest 2-3 minutes
**In Btw Each Set Perform Heavy Single Arm DB Row x 8/arm**
C.  Double Under Practice x 5 minutes
If you haven’t gotten your first DU here is your chance!
If you have DU, Practice Manageable Sets for Today’s Workout**
D. “Crazy” 
Three Rounds for time:
400m Run
30 Goblet Hold Lateral Lunge 55/35#
20 Kipping Pullups
**Kipping Pullup Scaling
  1. Kipping Pullup x 60 second Armap
  2. Jumping Pullup x 20 reps**
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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