Monday 11.05.2018

ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!

Warm-up Drills
I. 2-3 rounds of
Row 250m
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
II. Mobility

Impact/Focus: Back Squat Tempo Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.

Back Squat 2-2-2-2-2 (25X1 Tempo)

Notes: Increase weight if able to begin at 80% and climb north from there. Athletes may also perform 5 sets of 2 at 75-85% as well if newer to the tempo training or for those who would benefit more from movement refinement training. For a detailed explanation of what the number for today’s tempo back squats means please click HERE.

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“Overtime”
Complete 4 rounds for time of
Row 250m
10 x Burpees (Over Rower)
20 x Wallball (20/14)

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