9.4.18 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 4 reps **Use 80-85% of 1RM here**
Rest 15 seconds
Back Squat @30X1 x 8 reps **Use Same Weight as FS**
Rest 15 seconds
Goblet Squat x 12 reps
Rest 2-3 minutes   **During Break Perform Single Arm DB Row @3030 x 6-8/arm
C. “Take a Hike” 
For Time:
1200m Run
100ft Dumbbell Walking Lunge 50/35# per hand
800m Run
100ft Dumbbell Walking Lunge 50/35# per hand
400m Run
D.  DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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