10/25/18

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Warm Up: 

3X:

10 4-Way Deadbugs

2R/2L: Spiderman Complex

5 Pull Ups

Low Body Push:

Back Squat: 4-5 Warm Up Sets, Build to a Heavy 10

Once up to Working Weight, Back Squat Drop Set: 10/10/10

3 sets of 10, Only Enough Time to Strip Plates Before Next Set

or

Pit shark Drop Set: 10 Squats Per Hole, No Breaks, Only Pause to Switch Holes

Conditioning:

10-8-8-6-4-2:

Thrusters (135/95#) (or DB Thrusters)

60 M Sandbag Push Following Each Set

Auxiliary:

Pit Shark: 5 X 8, 3 Second Eccentric, Explode Up