1/8/18….The Start of a New Squat Cycle

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Warm Up:

Row/Bike – x2:00
Calf Pulses – 2×10
Dynamic Grasshopper – 2x10ea
Cossack – 2x10ea
KB Good Morning – 2×10
KB Goblet Squat – 2×10
Push-up+Downward Dog – 2×8
Hollow Swings – 2×8

Back Squat Warm-Up – x4:00

Strength Work:

A.1) Back Squat – x10,8,6,6,6………..at 60%,65%,70%,75%,80% respectively

A.2) DB Bench – 5×10-12…………….Medium Weight

A.3) Band Lat Pulldowns – 5×15……….w/ Pause

*Rest as Needed*

B.1) DB Split Squat – 2x8ea………Medium Weight

B.2) BB High Pull – 2×10………….Light Weight

B.3) SA DB Bent-Over Row – 2x6ea…….Heavy Weight

*Rest as Needed*