05/24/2016

Happy Birthday to Tony Bannon and Johnny Vernasco!

Off-Season Cycle
Week 8

Last week of off-season cycle. Next week will be a de-load week
leading up to testing week June 6-10.


WARMUP:
1 min each movement each side:
-Low lunge external hip rotation
-Trunk rotation to front knee
-Trunk rotation away from knee - overpressure against knee.
-Couch stretch - 2 min each side

STRENGTH:
Back Squat (5 x 3)
Every other minute for 10 minutes (5 sets)
3 Back Squat @ 90%

METCON (Time):
- 30/24 cal Row
- 26 Wall Ball Shots
- 12 Toes to Bar
- 23 Wall Ball Shots
- 12 Toes to bar
- 20 Wall Ball Shots
- 12 Toes to bar
- 17 Wall Ball Shots
- 12 Toes to bar
- 30/24 cal Row

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