May 17, 2018

5/17

Warm-up
Dynamic warm up
*Knee pulls, ankle pulls, high knees, butt kickers, etc.
Followed by...
Hip activation drills
Back Squat
5 @ 65%
3 @ 75%
2 @ 80-85%
1x20 (Up 45lbs)

*This is the final set of 20! Give everything you have on this set! :)
Metcon (Time)
For time
20-15-10
Deadlifts 185/125#
Ring dips (No bands, sub push ups)
Optional Accessory
3 Sets
10 Bicep curls
Rest :30
30 Banded overhead tricep extensions
Rest :30
10 DB Lateral raises

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