09/04/2015

09/04/2015

dynamic :
4 min clock
a) lunges - length of room + back
b) situps x 15

mobility :
a) banded hip distraction
b) quad smash
 
 
Front Squat - 20 min clock. 6 sets.

notes :
set 1 - 10 @ 60%
set 2 - 8 @ 65-70%
set 3 - 6 @ 70-75%
set 4 - 10 @ 60-65%
set 5 - 8 @ 70-75%
set 6 - 6 @ 75-80%

for time :
5 rounds of :
plank total of 30 secs
thrusters (95/65) x 10

notes :
- plank scaling = superman for 30 secs or plank for 15 secs
- 12 min time cap.

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