6/12/17 Strong

rampagestrong

Warm Up:

Jog / Bike / Row x 2:00
PVC Good Morning x 10
PVC Alternating OH Lunge x 10
Air Squat  x 8
Cossack x 8
PVC Around the World x 4ea
Empty Barbell Group Backsquats x 10

WORK:

A) Back Squat: 5 x 4 @ 80% 1rm E2Min

B) Paused Back Squat: 2sec pause. Every 3Min
2 x 6 @ 65%
2 x 8 @ 60%

C1) Back Rack Split Squat: 3 x 8 each (add each set)
C2) Double DB (or KB) Romanian DL: 3 x 10 (heavy)