Wednesday 11.14.2018

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Warm-up Drills
I. Row 35/30 Kcal
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squat (Wall Therapy)
III. Mobility

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

Back Squat 5-4-3-2-1

Notes: Athletes should plan to increase weight with each set. This is not a true 1RM test for back squat but rather an attempt at a heavy single utilizing positioning we’ve been reinforcing over the past months.

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“Wolves & Sheep”
Complete 24-20-16-12-8-4 reps for time of
GHD Sit-ups

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