Strength 26-04-2018
Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @50-60%, every 60s.
Fran
21 – 15 – 9:
- thruster 95/65lb or 42.5/30kg
- pull-ups
Extra Credit 26-04-2018
1a) Birddog: 4 x 5 ea. (3 count hold). No rest.
1b) Banded Plank Row: 4 x 8-10 ea.
*adv single leg.
2) Foam Roll Quads x 60s each.
Open Gym
Make a note of your achievements in 'Open Gym'