Group Training - Thursday (12-29-16)


1) 4 x 3 Barbell Paused Back Squat (Rest 90 sec between sets)

2) 4 x 5 Pull-ups/Banded (Rest 90 sec between sets)


Accessory: Rest 60 sec between rounds

a) 3 x 10 Glute Ham Back Extension OR Reverse Hyper

b) 3 x 10 Half-Kneeling Single-Arm Landmine Press

c) 3 x 8-10ea Shoulder Tap Plank


Conditioning: Partner Workout! Can split reps as desired. Both partners must be working simultaneously. 2 Rounds for time of:

2 Rope Sled Pull - BW Squats

50 Push-ups/Pin - Battle Ropes

30 Slam Ball Slam - Prone Cobra

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