Monday – 10/23/17

Warm-Up
2 sets:
10 Monster walk forward and back
10 Single leg RDL (5/side)
10/side Banded Sword Drill
10/side Quadruped Thoracic Rotations (from feet and hands not knees and hands)
+
2 sets:
Theraband Goblet Squats (5 down and 5 at bottom)
Front rack holds x 20-30sec (keep entire hand on bar and drive elbows high)

Workout
A. Take 15-20 minutes to build to today’s 1-RM…
Front Squat x 1 rep w/ 2sec pause at bottom

B. For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups