8.14.18 Tuesday

PERFORMANCE/FITNESS
Front 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. BN Front Rack Hold w/ Partner Assistance x 20s x 2 sets
B. Front Squat @30X1 – 15 minutes to Build to Heavy Single
**In Btw Sets 1-4 perform Double Kettlebell Bent over Row w/ 3s hold at top of Each rep x 6-10 reps** 
C. “Total Package” 
Complete as many rounds and reps as possible in 3 minutes
Strict Pullup
Rest 1 minute
Complete as many rounds and reps as possible in 8 minutes
30/20 Cal Assault Bike or 35/25 Cal Row
30 Air Squats
Rest 1 Minute
Complete as many rounds and reps as possible in 3 minutes
Strict Pullup
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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