July 3, 2017

A. Warm Up
4:00 Slow Bike or Row

1:00 of alternating Samson Stretches
1 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Russian Baby Makers
1 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

3 Sets 6 Single-Leg Lateral Box Step Ups (each side)
50m Overhead Carry with DB’s or KB’s

Scoring: Not Scored

B. Back Squat 5-3-1-5-3-1-5-3-1

Every 2 minutes, for 18 minutes (9 sets):
Back Squats
Set 1 – 5 reps @ 68%
Set 2 – 3 reps @ 73%
Set 3 – 1 rep @ 78%
Set 4 – 5 reps @ 73%
Set 5 – 3 reps @ 78%
Set 6 – 1 rep @ 83%
Set 7 – 5 reps @ 78%
Set 8 – 3 reps @ 83%
Set 9 – 1 rep @ 88%

On the next 2 minute mark start C.

C. Front Squat 15 Reps
15 Front Squats @ 55%

Coach's Notes:
Load is at 55% less of your starting Back Squat Weight.

D. Rounds Not For Time
Accessory Work

3 Supersets
10 Romanian Deadlifts (moderate)
15 DB Floor Press
20 Abmat Sit-Ups holding a 10# plate or DB Overhead
25 Banded Pull-Aparts
30 Weighted Hip bridges

​Scoring: Not Scored