Friday: July 8, 2016 (1-5)


DE Lower: (Pick One) 70%x2x12-24
Speed Squat (Bands or Chains):

Accessory A: (Pick One) 70%x1x8-15
Speed Pull (Bands or Chains):

Accessory B: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Glute-Hamstring Raise:
Hamstring Curl:

Assistance A: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Bulgarian Split Squat:
Front Squat:
Lunge:
Reverse Lunge:
Step-Up:

Assistance B: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Back Extension:
Banded Good Morning:
Glute Bridge:
Pull Through:

Assistance C: Work up to a x12-25 @8 RPE (Repeat) 4-6% Fatigue
Core Circuit:

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