10/23/2017

A) Pause Back Squat

5x 5 @ 65%

*There should be a 2 sec pause at the bottom of every squat. This pause should happen at the very most bottom position of your squat.

B) MOFO 12
-400 Ft Waiters Walks (HAP)
-10 Scapular Retractions hanging from bar

C) Conditioning:

Power "Elizabeth"
21-15-9

-Power Cleans (135/95)
-Ring Dips