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Workout for Wednesday March 22nd 2017


Skill/Lift:

A1) back squat

2 sets of 3 - 80% of 3RM
2 sets of 3 - 82.5%
2 sets of 3 - 85%

or 3RM if not complete

A2) scap pull up

5 sets of 5

Conditioning:

"Red Indiana"

7 min to complete max reps of

200m run
8 pull ups/ring rows

Accessory:

2 rounds

12/12 banded sleeper rotations
12/12 single arm banded face pulls