Friday, December 18, 2015


1) 10 x 2 box squat @ 50% of 1 RM + 25% band tension (blue/red)
2) 8 x 1 conventional banded deadlift @ 50% + 30% band tension

2 Rounds:
1a) 20 semi stiff leg conventional deadlifts (135/95)
1b) 20 semi stiff leg sumo deadlifts 
1c) 20 dimmel deadlifts

10:00 EMOM
Even: (10/8) cals on rower
Odd: 5 burpee box jumps (24/20)

Tip of the Day
Today's accessories hit the hamstrings HARD! Although the weight is light and the idea is to do each set unbroken, quickly, focus on your form first.  Do not allow your low back to get sloppy with the lighter weight.  Hinge at your hip, set your weight back in your heels and keep that shin angle straight.