Tuesday, 2/28
February 27, 2017
Athlete Spotlight: Jaime L. & Matt N.
March 1, 2017

Warm Up
3 Rounds
5 Pause Squats
10 Band Good Mornings
5 Jump Squats
10 Alt Samson Lunges

1 Minute Single Leg Flexion/ side

Pause Back Squat* (25 Min)
Prep: 1×10 w/ bar, 3×5 working up
Work: 3×5 at same weight
*two count pause at bottom, use a weight that allows full depth and hold.
Ask people to count out loud for each other “One-one thousand, two-one thousand, UP!”

EMOM 10 Minutes (5 Rounds each)
A) 10 Alt Overhead plate Lunges (scale up to Alt Pistols)

B) 20 Plate Russian Twists (10/side)

Band Hamstring Series

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