11/4/17…………The fourth of the month

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Warm Up:

2 sets:
20 Light Banded Pull Throughs
10 Box Step ups
10 Alternating Grasshopper
10 Bent Over Row w/ plate (45/35)
6 Plate G2OH

Strength Work:

A.1) Back Squat – x10,8,6,4,2…..Increase each set…Start around 60% of 1rm

A.2) Extended Alternating DB Bench – 4x8ea…..One arm is fully extended always.

A.3) SA Ring Row – 4x8ea

*Notice there are 5 sets of Squats…so it will be your first and last set of this trio.*

*Rest as Needed*

B.1) DB Box Jumps – 3×5……Light DB’s…..Normal Box Height…….hold DB’s to your side

B.2) BB Upright Row – 3×12….Light

B.3) Alt.¬†Hamstring Curls – 3x6ea…..Lay on Back…..Feet on the sliders…..Booty high off the ground….Alternate bringing in foot to butt, while keeping butt off of ground the whole set.

*Rest as Needed*