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Workout for Monday February 13th 2017


Skill/Lift:

A1) back squat

3 sets of 10 - 50% of 3RM

A2) push up variation

3 sets of 5 @32X2

A3) weighted dead-hang/dead-hang hold

3 sets of 10-30s

Conditioning:

with a partner, 16 min to complete

100 medball lunges 20/12
50 burpees
100 tuck ups
10 rope climbs

Accessory:

2 rounds

10 prone dislocates - slow as possible
10/10 front plank alternating shoulder taps

Recovery/Mobility:

3 min soft tissue glutes and low back