15 Mar 2017

Warm Up:
10 rounds of 7 sec squat and hold at bottom, 5 sec rest at top
10 each:
Cossack squat
Single leg RDL each leg
Hamstring banded kickbacks

REVIEW:  BACK SQUAT

LIFT:  Back Squat 4 x 4 as heavy as you can for all sets

WORK:
3 rounds for time of:
Row, 400 m
21 Kettlebell Swings, 53/35 lbs (russian)
12 Handstand Push Ups

Rx2:  HSPU off box in as much of a pike that you can manage

Rx3:  scaled push ups or regular push ups

SILVERS:  Same