Friday, July 18, 2014

A1. Back Squat - Poliquin 4% @ 32x2 x 4 sets


A2. Arms only rope climb
Advanced: 2-3 reps (you can jump into the movement but I want a slow eccentric) x 4 sets

Intermediate: Use your legs.  x 2-3 reps x 4 sets

Beginner: Ring rows @ 31x1 x 5 reps x 4 sets

Rest 90 sec between movements

B.  shuttle sprint x 4 astro turf lengths
      KB Swings x 25 reps 35/55 lbs 
     Go Hard!!!! FAST TRANSITIONS
      Rest 90 sec .
     5 sets