Tuesday 9/13/16

Warm Up
1 Round
SpiderMan Lunge Down And Back
Frankenstein Walk Down And Back
High Knees Down And Back
Butt Kicks Down And Back
Power Skips Down And Back
With Empty Bar
10 OHS
15 Front Squats
20 Back Squats

Part 1:
Pause Back Squat
5 Sets x 3 Reps
*3 Sec Pause In Bottom
*Start Around 60-70% 1 RM And Build As Based Off Feel

Part 2:
For Time
1 Min L-Sit
2 Min Hollow Hold
3 Min Plank Hold (Fore Arms)
*Accumulate Time
*Must Complete Perscribed Time For Each Movement Before Moving On