8.28.18 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. BN Front Rack Hold w/ Partner Assistance x 20s x 2 sets
B. Four Sets:
Front Squat @30X1 x 3 reps **Use 80-85% of 1RM here**
Rest 15 seconds
Back Squat @30X1 x 6-8 reps **Use Same Weight as FS**
Rest 15 seconds
Goblet Squat x 15 reps
Rest 2-3 minutes
C. Double Under Practice x 5 minutes
If you haven’t gotten your first DU here is your chance!
If you have DU, Set a Number and work for it Every 30-60 seconds!
D.  “Bumble Bee”
Complete as many rounds and reps as possible in 8 minutes of
30 Double Unders
20 Wall Ball 20/14#
10 Dumbbell Front Rack Lunge Steps 50/35# per hand
E.  DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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