11/08/18

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Warm Up: 

3X:

5 Pull Ups

3R/3L: Spiderman Complex

1 Minute Deadbug

Low Body Push:

Back Squat: 5 X 5, One Set Every 3 Minutes, Ascending Weights, All Working Sets, Build to 5-Rep Max

Bootcamp:

AMRAP 12:

20 Wallballs

10 Slam Balls

Conditioning:

4X:

20 Front Rack Lunges w/ DB's

5 Bar MU’s

Auxiliary Work:

4X:

10 Pit Shark Squats

10 Hug a Twinkie

10 DB RDLs (3/4 Reps, Never Come off Tension)