October 29, 2018

*Note: this week’s programming will give your legs a deload after our triphasic squat cycle (great job everyone!) and keep you feeling fresh for The Dry Tri! 

2 Rounds of:
:30 Air bike
5 Glute bridges
5 Push-ups
5 Plate squat @ tempo 3 sec down

You can start on any of the three circuits shown below. Complete all three sets before moving to another circuit. Rest no more than 2 minutes between sets.

Circuit 1 –
10 – 8 – 6 – 4 – 2 reps of:
Close grip bench press
Strict pull-ups
Sandbag squats

Circuit 2 –
2 sets of:
100ft Rope pull
5 Sandbag floor press

Circuit 3 –
4 sets of:
50ft Farmers carry (heavy as possible)
:30 Sandbag hold

:30 each side, twisted cross
1:00 box stretch
:30 each side couch stretch

Reminder: If you are messy with the chalk, it’s your mess to clean up. Let’s make it a great week!


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