Remember Open Gym Friday 3:30-6:30 PM

Growth & Development

A1. 100m farmer carry HEAVY KB  + :30 seconds rest

A2. 10 RDL  heavy as possible + :30 seconds rest

A3. 50 ft backwards Sled drag + 1:00 rest x 3 sets

B. Back Squat heavy set of 10 for the day  GO HEAVY!

+ 2 drop sets @ 85% x 2 sets of 10

C. Assault bike every 2:30 minutes x 3 sets 22/18 cals

 

Performance

A.  Back Squats  x 8 reps as heavy as possible

x 6 reps as heavy as possible

x4 reps as heavy as possible

x 2 reps as heavy as possible

B. Farmers carry x 100ft HEAVY AS POSSIBLE + :30 seconds rest

50 ft tire flip + :30 seconds rest

25ft sled walk heavy + :15 seconds rest + 25ft sled walk heavy  back + 1:00 restx 4 sets

C. Row every 2:00 400m x 3 sets HARD

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