November 15th

Warm-up

400m Run

PVC OH Squats after following movements * 10 reps

Pass through

Step overs both ways

Butt kickers 

Goodmornings 

Lateral Lunges 

Hamstring pumps 

A. Deadlift
*Set 1 – 5 reps 75%-80%
*Set 2 – 4 reps 80%-85%
*Set 3 – 3 reps 85%-90%
*Set 4 – 2 reps 90%-95%
*Set 5 – 1 rep 95%+
Rest 3 minutes between sets.

Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!

B. Complete as many rounds and reps as possible in 10 minutes of:
6 Front Squats (115/75 lbs – taken from the floor)
15 Box Jumps

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