11/29/17…………..Coffee…the original pre-workout!

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Warm Up:

Duck Walk x 35′ (pull up rack length)
Lateral Duck Walk x 1/2 rack
Couch Stretch pulses x 10ea
Couch Stretch + OH Reach back x 10ea
Ring Row x 10
Hanging Shrug x 15
———-
2 sets:
6 Wall Balls
5 Rack Delivery
5 Back Squats
10 Cal Bike

Warm-Up for Back Squat

Strength Work:

A.1) Paused Back Squat – 4×3……..Start at 65% of 1rm, Increase each set

A.2) Push-Up + Knee Tuck – 4×10………Put feet on sliders….Perform a push-up, then tuck knees up to chest.

A.3) 1-arm DB Row w/ pause – 4x8ea……As heavy possible

*Rest as Needed*

B.1) DB Shrug – 3×10…………Heavy as Possible

B.2) MB Chest Pass to Wall – 3×12…As Hard as Possible, Rapid Fire

B.3) BB Split Squat – 3x6ea…..Light weight on the bar

*Rest as Needed*