Monday, July 9th 2018 (teens)

Warm-Up:
400m Run
1 Min Wide Squat Hold
:45 Second Right Side Half Split
:45 Second Left Side Half Split
10 Cat/Cow
3-Way Banded Stretch

Strength:
Back Squat
4 Sets 8 Reps
Rest 2 Minutes Between Sets
*Same Weight all 4 Sets
*Warm-Up with 45%-50% of 1RM and Start working sets

Static Front Rack Hold
4 Sets of 20 Seconds of Work; 60 Seconds of Rest
Should be at 100% of 1RM Front Squat or more. You can increase from last week

Workout Of The Day
AMRAP 10
9-6-3
Thrusters (95/65)
Toes To bar
Cal row