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Sunday 6.12.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Bar on Top of knees Ankle Stretch x 30s
ARE Squat x 5/ per position Heels, Flat, Toes Elevated
Squat hold w/ Knee Drive out x 10s on 10s off x 2 sets
Squat Prep x 3 minutes
B. Four Sets:
Back Squat @30X1 x 3 reps
rest 20 seconds
Legless Rope Climb x 1 rep
rest 90 seconds
Scaling options for Upper Body Pulling
  1. Rope Climb w/ legs
  2. Towel Pullup @3030 x 2-3 reps 
  3. Strict Pullup @3030 x 2-3 reps
C.  For Time:
9.12.15.12.9
Overhead Squat 95/65#
Burpee Box Jump 24/20”