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Monday – 10/2/17

 

Congrats to all those who competed this last week! Coach Emmitt, Andy, Lisa, Molly, and Rebecca! Molly’s lats were so swoll after this comp she knocked the third place finishers right off the platform!

Warm-up
2 sets:
Lateral Crawls x 15’/side
Theraband Squats @55X1
Banded Hollow hold pull down x 8-10
Single Leg Glute bridge x 8-10
Strict Knees to Armpit x 8-10
+
Back squat; 6-8 reps x 2 sets

Workout
A. Back Squat; 3 reps x 5 sets, rest 3min
*Goal is to find a 3-RM during these five sets

B. In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

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