Friday 7.12


A.

Tempo Back squats 4x8 @ 50-60% (3 sec. negatives)


B.

“Teams of 2”

2 Rounds for completion:

60 Front rack lunge steps (115/75)

50 GHD sit-ups or Achored Abmat sit-up holding 25/15 pound plate.

40 Alt. Pistols or step-downs (20” Box”)

30 Calories (Row or Bike)

20 Box jump step downs (30”/24”)



*One works, while other rests.

*Split reps up as needed. Try to keep it even!

*Quality over speed!