8/3/15
1. Warm Up
A. 3 x 12 Hip Extensions
B. 2 min band glute activation
C. 3 Rounds:
250m Row
10 HSPU
2. Strength
5 x 5 Back Squat @ 70% (171.5#)
5 @ 95/145/145/145/145# 1st time squatting with weight in 2 weeks.
5 x 5 Strict Press @ 70%
5 @ 75/75/75/75/75#
3. Bitch Work
10 Rounds
10 cal Assault bike
45 sec rest
Time- 14:48
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