12.26.16

Warm-Up: 
DeFranco's Agile 8 and Simple 6
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NOTE: Today you have a 15 minute tim limit for each major lift (i.e. squat, bench, etc).  

  1. Squat: work up in SETS OF 8 from an empty bar to a "9" on a 1-10 scale.  This means you should feel like you have only one rep left in the tank.  This is NOT a grind or a race.  Take your time and focus on quality sets of 8.  These should also feel like a "9".  When the reps start to feel like a "10", you're done.  Or if your 15 minutes runs out, you're done.  
  2. Bench and Row- Repeat step 1.
  3. 3x: 
    10 Wide grip curl
    15 Ab Wheel Rollouts
Posted on December 26, 2016 .