11.7.18 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 Cluster @22X1 x 1.1.1 rest 10s btw Clusters
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.  “Sky is the Limit” 
Complete as many rounds and reps as possible in 7 minutes
5 Goblet Squat 70/55#
5 Russian Kettlebell Swing 70/55#
10 Goblet Squat
10 Russian Kettlebell Swing 70/55#
15,15, 20,20 etc..
Rest 3 minutes
3 Minute Row for Cals at 10/7 Damper
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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