Monday Jan 6th

ACTIVATION

3 Rounds

30 Sec Hollow Hold

15 Banded Hip Press

10 Pull Ups

STRENGTH

Speed Deads Traditional Stance (band resistance is 20%) So figure out your 70% weight then multiply that by .20 to get your band tension. Then put the remainder on the bar,

8x1 @ 70%
2x1 @ 80%

CONDITIONING

3 Rounds

12 CTB

12 Squat Clean #115#75

1 Min Res

3 Rounds

12 TTB

12 OHS

1 Min Rest

MAKING MUSCLE

5x20 Reverse Hyper @50% of your back squat