Friday 9/7/15

Warm-up
3min run
3min row
squat routine

3x
10 squats
8 dl w/ barbell
6 good mornings w/ barbell
4 front rack lunges w/ barbell

Deadlift (1×1)
take 20min to find 1RM
*take 5-7 sets to warm up
120kg 🙂

Back Squat (1×1)
take 20min to find 1RM
*take 5-7 sets to warm up
Metcon
emom
I. 2 back squats 60/40
II. 2 hspu
III. 4 back squats 60/40
IV. 4 hspu

until you cannot complete back squats or hspu within the minute
RX 17+9 HSPU

Cool-down
5min row or
5min run or 5min sled pull
choose one, work at easy pace

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