“Work hard and you can have whatever you want.”
25ft duck walk
Couch stretch 30 sec L/R
Table top stretch 30 sec L/R
15 min to establish 5 rep front squat.
*** (Use this time to get comfortable in the front rack position. You will notice that it is very similar to a high-bar back squat.. Goal is to keep those elbows up and squat all the way down bellow parallel)
-Post weight to comments.
30 sec sprint on the airdyne
30 sec rest
Right after the 3rd round of airdyne sprints you will go into.
2 min amrap alternating JUMPING lunges.
**Knee must touch the floor.
**Keep moving fast on this!
5×5 pull ups progression on which you failed on 8.26.13
If this is your first week go through the progression.
Mobility. Take this time to work on areas needing attention