6/8/18 Friday

6/8

A. Front squat @50x1; 5 reps x 5; rest 2:00 - let me know how this feels

  1. It was some slight weakness still in the left quad to the knee just uncomfortable feeling but once it got moving it was doing a little better. I posted the last reps of each set on youtube.


B. Single leg good morning; 8-10/leg x 3; rest 1:00 b/w legs

  1. 55#

C. Split stance anti rotation med ball scoop toss; 5/side x 4; rest :30 b/w sides -4#  

  1. Didn't have a 4# used a 6#

+
On a 2:30 running clock
Row 500m @ 1:45
max effort burpees over rower
rest 2:30 x 5

  1. 16 reps
  2. 18 reps
  3. 17 reps
  4. 16 reps
  5. 20 reps = 88 total reps

+
D1. 90-90 hip switch; 3/side x 3; rest :30
D2. Quadruped fire hydratn; 3/side x 3; rest :30

Warehouse Performance