Member Spotlight: Billy K.
June 30, 2017
Programming Preview: Week of 7/3
July 2, 2017
Warm Up
3 Rounds
10 Pause Squats
15 Band Good Mornings
10 Alt Dead Bugs
3-2-1 Band X walk
1 Min Squat Hold
1 Min Single Leg Flexion/ side
1 Min Squat Hold
Strength
Back Squat (35 min)
Prep: 1×10 w/ bar, 3×4 working up
Work: 6×4 at same weight
Partner Met Con
60 Alt Front Rack Lunges (M:135/105/75, W:93/73/53)
15 Bar facing Burpees
45 Deadlifts
30 Bar Facing Burpees
30 Alt Front Rack Lunges
45 Bar facing Burpees
15 Deadlifts
60 Bar Facing Burpees
One person working at a time, reps are total (not per person).
