11.16.15

Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill
_______________

Take your previous numbers.  If you were in strength mode, cut 30% off.  If you were in volume mode, take just 10% off.  

  1. Squats: Warm up to working weight.
  2. Put on a belt.  Do ONE all out set at working weight.
  3. Take 20-25% off, do another all out set.  Continue until you're using an empty bar
  4. 100-50-25-50-100
    Air Squats
    1 Minute Plank between sets
  5. 8x
    1 Minute 50 yd Suicide Sprint
    1 Minute Rest
Posted on November 15, 2015 .