Friday 6.16.16

WARM UP:
– 7 Minute Lacrosse Ball / Foam Roll
3 Rounds
10 Wall Squats
8 Hindu Pushups
6 Back Extensions

FITNESS

STRENGTH: Back Squat
w/s: 4×4 – 3 Second Pause On Last Rep of Each Set

METCON: “Coconut Calves”
21-15-9
400m Run
DB STO

PERFORMANCE

STRENGTH: Pause Back Squat
w/s: 6×2 – 3 Second Pause

METCON: “Coconut Calves”
21-15-9
400m Run
HSPU

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