Ryan & Janel 141014

Warm-up:

Red Band Squat and Shuffle

Thin Band - Pass Thrus/Pull-Aparts/Push-ups/Thrusters/Good Mornings

Red Band Squats

Part 1: Squat Big

Every two minutes, for 10 minutes (5 sets):

Back Squat

Set 1 – 5 reps @ 55% 135/60

Set 2 – 5 reps @ 65% 160/70

Set 3 – 3 reps @ 75% 185/80

Set 4 – 2 reps @ 85% 210/90

Set 5 – 2 reps @ 85% 210/90

Immediately followed by…

Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps @ 65% 160/90

Part 2: Conditioning

Every 90 Seconds For 18 Minutes 

Minute 1: Run to # 1, 2 or 3

Minute 2: 5 Hang Cleans + 6 Burpees Over the Bar (95/35 & Building)

Minute 3: 2 Strict Press + 3 Push Press + 4 Thrusters (95/35 & Building)