11.14.18 Wednesday

PERFORMANCE/FITNESS
A. Squat Prep
Three Sets:
Squat @22X1 x 5 reps (Set #1 – Air Squat, Set #2 -Goblet Set #3 – Empty Barbell)
Ring Row w/ 2s pause at top & Bottom x 5 reps
Legs Only Deadbug w/ Straight Leges x 5/side
B. Three Sets:
Back Squat @22X1 x 4-5 Reps
Rest 15 seconds
Bounding Broad Jump x 3 reps
Rest 15 seconds
Half Kneeling Banded Row x 8-12/arm
Rest 90 seconds
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. “Balance” 
Complete as many rounds and reps as possible in 7 minutes
1 Turkish Get up R arm 55/35#
4 KB Overhead Lunge Steps R Arm
6 Single Arm Ring Row R Arm
1 1 Turkish Get up L arm
4 KB Overhead Lunge Steps L Arm
Single Arm Ring Row L Arm
Rest 3 minutes
3 minute Max Cals on AB
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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