Monday, 10.15.2018 

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Open Gym Times: 8:00-10:00am , 3:00-4:00pm, 5:00-5:30pm , 6:30-7:30pm

WARM UP
200m Run
Coach’s Choice Squat Prep

MOBILITY
Squat Prep
Shoulders
Lats

STRENGTH:
Specific Warm-Up-
10 Barbell Back Squats
2×5 Back Squats @ 40%

then…
3 x 10 Back Squats
heavy as possible (this will likely be around 60-75%)

CONDITIONING
Max Reps :30 work/ :15 rest for 4 rounds
1) Pistol Squats
2) Burpees
3) HSPU
4) Toes 2 Bar
All 4 rounds of movement 1 are completed before moving onto movement 2, then 3, then 4.

ACCESSORY
Foam Roll & Mobilize