REMINDER: No 7AM class today!
Strength
Following each set of Back Squats, complete 8-10 reps of Banded Pull-Aparts and a 15-30 second Hollow Hold
Tempo Back Squat (5 x 3 @ same weight )
3 seconds down, 2 seconds hold, explode up, 1 second/breath reset. Add 5-10 lbs from last week (or use 65-70%)
Conditioning
100 Wall Balls for Time (12 MIN CAP)
Complete 1 Shuttle Run on turf whenever the ball is dropped
Rx: 20/14 to 10’/9′ — all reps with full-depth squats and hitting the targets! Scale wall ball weight as needed in order to meet standards
Cash-Out / Cool Down
AT LEAST 5 minutes of Quad & Glute Smashing — use barbell (quads), lax ball, and/or foam roller