DON’T FORGET ABOUT OUR FRIDAY NIGHT LIGHTS OPEN EVENT TOMORROW NIGHT FOR 20.4 FROM 4 TO 7:15PM

Warm Up:
6 Minutes Run(800m)-Bike-Row
THEN
2 Rounds:
High knees 25m
Butt kicks 25m
10 Lateral Lunges
10 Squat Therapy Reps
10 PVC Good Mornings
10 Broad Jumps

Workout:
2 Rounds
800m Run
100m Dumbbell Farmers Carry 50/35 BEG-35/25
10 Back Squats 225/185 INT-205/155 BEG-175/135
Rest 5 mins between each round.
–COACHES NOTES: For this workout your back squats should be heavy, working around 65-75% of your 1RM. You will be able to use the rack during the workout so the 10 won’t have to be unbroken. If the above listed weights are outside of the % ranges use a number close to them, keeping in mind you will have a 5 minute rest between rounds. Aim to get around 6:30/8 or less for each round if you are sticking to the 65-75% weight. For those going to a lighter percentage aim for 10:00 minutes or less for each round BUT like we mentioned before this squat should be heavy for the day. For the DB carry remember to keep those shoulders nice and high as well as pulled back, pretend you are walking with bags of candy and don’t want them to hit the ground.–

**Optional Accessory Work:**
Option 1:
For quality: 40 R Pistols 40 L Pistols
–Use bands or a bench squat progression for these if you have t–
Option2:
L-Sit Pull-ups 1×30
–Bent knee pull ups can also be done–