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Training for Friday, November 3rd

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Warm Up
Group Circle then
3 Rounds
8 KB Deadlifts
8 KB Russian Swings
8 KB Goblet Squats
8 Ring Rows

Strength Work
Back Squat
12:00 to build to a heavy set of 5
-then-
One set for max reps @ 80% of the heavy 5
*Record the Heavy 5 weight and the total reps of the max set

Workout of the Day
21-15-9
2-DB Power Cleans
2-DB Box Step Ups 24/20
*No Rx weight today, choose DBs that challenge you but you feel okay stepping onto a box with.  Record time and weight used.

Cool Down
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
Leg Elevated Hamstring Stretch
Forearm Stretches