#21

How is everyone doing after Murph? Did your legs hold up? We should have had a very good squat cycle rate based on the leg volume we have been bulding? What was the harderst evolution to get through for you?

ACTIVATION

3 Rounds:
3 Spidermans each side
12 Hollow Rocks
3 Walkouts
12 Back Extensions

2 Rounds

2 Min Bike + 8 HSPU + 15 Pause Goblet Squat DB

STRENGTH - SUPPLEMENTARY

10 Bear Hug Sand bag Lunges (5 Per leg) #100/50

:20 Plank :20 Side Plank :20 Side Plank

Rest as needed

4 Rounds

STRENGTH

4x4 Back Squat at 85%

CONDITIONING

Option 1:

3 Rounds

40 Double Under

20 DB Snatch #50#30

40 Double Under

20 Cal Row

Option 2:

3 Rounds

15 Front Squats #185/125

25 TTB

35 push ups (always using games standard: chest to ground with knees not touching the ground)

MAKING MUSCLE

25 Band Pull Aparts

20 Batwing Row (sorry I didn’t have a video im my library, just skip through all the bla bla bla)

15 Cable Tricep press downs

Do as many rounds as you want