12/10/17 Legs

Couplet 1
Hack Squats (14 - 12 - 10) Reps
1 Leg Dead Lift (10 - 12 - 14) Reps
2 min Rest after each set

Couplet 2
(14 - 12 - 10) Reps
Squats - Back Squat
Weighted Step-Ups @ 35lbs - 14 each leg, etc
90 Seconds Rest

Couplet 3
Sets of 15 Reps
Ninja Jumps Soft Box
Long Lunges - reach w/ each step
60 Seconds Rest

Triplet 4
Sets of 15
HamString Push-Ups
Back Extensions
GHD’s
45 Seconds Rest

A few min rest then we jumped into a short CrossFit

3 Rounds
Back against wall, wall slams in an X shape.  5 at right hip, 5 at left hip 5 over left shoulder 5 over right shoulder.
Heavy Bag Carry Down and Back full weight room
10 Med Ball Slams
30 Second Blast on Stationary Bike


Good to be back in with Daniel Today.