Strength / Tue, Sep 23

Week 4 / Day 1 (Squat & Pull)

Warm-up

-500 Meter Row

-20 Spiderman Stretch

-20 Band Pull-apart

-20 Goblet Cossack Squats

-20 Banded Rows

-20 Barbell Front Squats

A) Front Squat Party

20 minutes to compete 5 Sets of:

-6 Front Squats (@ 110% of last weeks weight)

-10 Dumbbell Single Arm Row/per arm (as heavy as possible)

-rest as needed

B) Accessory #1

3-5 Sets of:

-10 to 15 Barbell Curls

-15 Dumbbell Split Squats/each leg

C) Stretching

-1min Couch Stretch/each leg

-1min Child's pose