Monday: April 11, 2016 (3-1)


ME Lower: (Pick One) Work up to a x2-6 @9 RPE (Load/Rep Drop) 4-6% Fatigue
Back Squat (Bands or Chains):
Block Pull:
Deadlift (Bands or Chains):
Front Squat:
Good Morning:

Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Front Squat:
Glute-Hamstring Raise:
Good Morning:

Conditioning:
Warm-up: 800m easy jog w/ 3min rest

3 rounds: (100m sprint, 50m walk, 100m sprint, 50 walk, 100m sprint) w/ 3min rest b/t sets

Warm-down: 800m easy jog

Workout Pacing: The 100m sprints must be faster than your 400m “Goal” pace.

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