general warm up (10 minutes)
clock push ups x twice around the clock
Adex mace BTN stretch x 60 seconds each side
sandbag BTN walking lunges x 100 feet
tuck jumps x 10 reps
specific warm up (5 minutes)
back squats set up and light reps
strength (20 minutes)
back squats x 8/8/8 reps
conditioning/accessory work (2 rounds)
resistance band hamstring curls x 20 reps
dumbbell step ups x 20 reps
In honor of “Dr. Squat” Fred Hatfield, who passed away this weekend, we will be squatting on Monday!
general warm up (10 minutes)
resistance band pull a parts x 100 reps
dislocates x 10 reps
kettlebell swings x 50 reps
Adex club pull overs x 20 reps
Adex club or mace barbarian squats x 20 reps
specific warm up (5 minutes)
back squat set up and light reps
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
BTN sandbag good mornings x 15 reps
weighted sit ups x 10 reps
