9.25.18 Tuesday

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 @30X1 x 3-5 reps **Do not Go Above 80% today, Focus on Speed**
Rest 30 seconds
Renegade Row w/ pause at top x 8/side
Rest 90 – 120 seconds
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. “Bell of the Ball”
Complete as many rounds and reps as possible in 8 minutes:
7 Hang Dumbbell Squat Clean 50/35# per hand
5 Dumbbell Burpees
3 Renegade Row (L + R = 1)
E. DeCompression

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:


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