Strength  (20 minutes)

Back Squat Pauses 5×3.

Fast down (ass to grass), 5 second pause, fast up.
Work from 60-70% of high bar if first time doing them. 70% for 5×3 if experienced Post Loads.

Conditioning (10 mintues)

As many rounds as possible in 10 mins of:
3 Handstand Push-ups
3 Ring Dips
3 Pull-up (L)s
3 Floor Presses 135 lbs

Post total rounds.
Rx – Weighted Vest 20#

 

Other News

Gym closed Saturday 27th of October.