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
-Then-
With Empty Bar
10 OHS
15 Front Squats
20 Back Squats

Workout
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