9.11.18 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
B. Three Sets:
Back Squat @23X1 x 4 reps
Rest 10s
Goblet Jumping Squat x 15 seconds Amrap
Rest 20-30 seconds
Double Kettlebell Bent Over Row @3030 x 8-12 reps
Rest 2 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. “Smothered”
For Time:
21.15.9
Double Kettlebell Front Squat 70/55# per hand
**in Btw Each Set perform 50 Double Unders**
**Du Scaling 
  1. 50 DU = 60s Amrap DU
  2. 50 DU = 100 Singles** 
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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