Friday - 12/16/17 - LowerME

CLASS PROGRAM

A.) Overhead Squat

-Heavy set of 3

B.) 2000m row - for time

———————— 

C.) strength

•Deadlift

- moderate set of 3

(an easy make with no drag on final lift) 

•Below knee hang snatch

3repsX10sets @ 45%, on a 60sec clock

•Back squat

3x10 @ 45-50% 

D.) accessory

3x15 reverse hyper

3x15 banded kneeling hip extension

3x15 quad extension

3x15 one legged glute bridge

E.) Gymnastics + conditioning

4 rounds

90 sec stone hold

20 weighted pistol squats 26/18

10 weighted box step ups

200m run

F.) Strongman

-heavy yoke carry for 40’