Friday 070717

Strength Focus
Box Squat
7 x 3 @ 70% of 3 RM
-Should be Fast like last week!
- Control your squat down, once you start to stand, stand FAST.
-Box should be set so when you squat your hip is just below parallel
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. Like last week.

Strength Focus Movement Breakdown

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

Coach Steve