Friday, 12/14/12

Warm-Up:

Agility


Strength:

ME Box Squat: 1RM
--Then drop to 90% for a set of max reps, with perfect form

Reverse Hypers: 4 x 6
--No swing, dead stop at bottom, short strap

Hip/Quad Machine: 3-4 x 10
--If you don't have a hip/quad machine, do front squats, goblet squats, belt squats, or step ups

Inverse Curl Machine: 3-4 x 6

2 Rounds:
100m Zercher Carry
Max Sit-ups in 2 mins