08/09/2017

Back Squat 3’s
3 warm up sets
3 @ 65%
3 @ 75%
3+ @ 80%

Accessory
(done after back squat is finished).
3 Rounds:
1). 10 Single-leg glute bridges each leg

2). 10 banded lateral squat walks each leg

Technique
Choose the exercises based on your proficiency:
10 strict unbroken pullups:
3 sets of:
5 tempo pull ups @1131
30 second plank

5 strict unbroken pullups:
5 sets of:
3 tempo pull ups @1131
20 second plank

1 or no strict pullup:
5 sets of:
3 jumping pull ups with a 1 second hold at the top and 3 second descent
20 second plank

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