Wednesday, June 24, 2015

WARM UP
5 MIN OF JOINT PREP
QM GALLOP BOTH DIRECTIONS AROUND ENTIRE FLOOR
A1. DIAGONAL STRETCH X 5/DIRECTION
A2. SISSY SQUAT X 10 REPS
A3. TRAP 3 RAISES AGAINST WALL X 10 REPS PLUS 10 SEC HOLD
A4. 30-60 SEC PASSIVE HOLD ON BARS FOLLOWED BY A MORE CHALLENGING PROGRESSION

A. Front Squat
Advanced: go to a daily max in 15 minutes

 B. Run 400 meters
     15 Front Squats 105/155 lb
     Chest to Bar Kipping Pull ups x 30
     10 Front Squats
     Chest to Bar Kipping Pull ups x 20
     5 front squats
     Chest to bar kipping Pull ups x 10
     Run 400  meters

NOTE: to do prescribed for front squats you will need a minimum 1RM of 135/200 lbs