Fitness and Performance
Back Squats 10-10-10 then…
1 Drop set:
Add 10# to you last set then perform 6 reps…
drop the weight by 20% and perform max reps…
drop weight another 20% and perform max reps
Plan ahead for this one and have a partner help you pull off the weights.
Every 6 minutes x 3
30 wall balls
500 m row
Rest with time remaining
Sport
EMOM x 10
Snatch + Hang Snatch
Increasing loads from 50-80% (perfect form allows increase in load)
HB Back Squats
5-4-4-3-3 up to 70%
Create maximum core tension to increase your squat depth and maintain lumbar curve
