Friday - 12/29/17

A.) Overhead squat

-heavy set of 1-

B.) 12 min cap

40 cal row

4 OHS

30 cal row

3 OHS

20 cal row

2 OHS

RX : 155/105

Rx+ : 225/155

Int : 120/80

Sc : 100/70

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C.) strength

•Deadlift

- moderate set of 1

(an easy make with no drag on final lift)

•Back squat

4x10 @ 55-65%

D.)strongman + conditioning

4 rounds

15 zercher yoke squats

100m farmers carry 200/130

200m plate carry 25/15

-2min rest

E.) accessory

3x15 reverse hyper

3x15 cable ham string curl

3x15 quad extension

3x15 one legged glute bridge

3x10 Straddle leg raises