Friday 063017

Strenght Focus
Box Squat
Every 90 sec for 10 sets
2 Reps @ 60-70% of last weeks heavy 3
- Control your squat down, once you start to stand, stand FAST.
And
3 x 8/leg Double KB Front Rack Box Step Up
Set box so hip is slightly below parallel. Do all 8 on one leg before switching sides.

Gymnastics Focus
5 Rounds
25' Bear Crawl
1 Wall Climb + 15 second Hold x 3
2 Rope Climbs - Legless if you can