Wednesday
A. Back Squat @ 20×1, work to a max set of 3
B. Overhead Walking Lunges, 25ft x 3 sets, 1:30 min *power clean to OH or set up two racks from one end to the other and just share racks
C1. Single Arm DB Walking Lunges, 8 reps/arm x 3 sets, 1 min b/t arm *as heavy as possible of DB
C2. Single Leg Glute Bridge, 45 sec/leg x 3 sets, 1 min b/t legs
C3. 20-30 sec Hollow Rock Cluster 1.1, x 3 sets, 1 min
D. *Optional Conditioning:*
5 sets:
1 min Rowing/AirBike @ 85-90 %
1 min Rowing/AirBike @ 50 %
or
If you missed Tuesday Row Test:
30 sec Row @ 100% – rest 30 sec x 4 sets –
*record meters in each set – DO NOT GAME IT – FULL EFFORT – let us know your score
Earned, Not Given