MON MAR 18 - OPEN PREP

Warm-Up

Focus: Spend time in your squat, roll out the quads/hips/IT band, stretch pecs, and hamstrings


Primer

2 Rounds: 1 with Barbell Only, 1 with Warm up weight 10 Kang Squats 3 x 10 Sec bottom of the squat holds

Strength

1. Tempo Back Squat x 5 reps @ 31X1, Rest 2:30 x 5 sets (Remember the first number is the eccentric portion of the movement or in this case, the descent of the squat) Ex: 3 second descent, 1 sec pause in the bottom, aggressive drive out of the bottom, 1 second breath at the top)

2. Alternating DB Bench Press x 10 Reps (Hold both Dumbbells locked out while performing reps) + Single Leg KB Deadlift x 10 reps / side 3 Supersets, Rest 2 minutes


Sweatfest

1. 3 Rounds for Time of 25 Wallballs - 20/14 15 Dual DB Power Clean - 50/35 5 Ring Muscle Ups

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