Monday 12.07.2015

Buy In: 

Turf work: Down and back bear crawl, 20m walking RDL, 20m High Knees, 20m Low Knees, 20m Walking Spiderman Lunges. 



Back Squat: 

7x3, progressive loading. Work up to 3 rep max. 


Accessory work:

Squat: 3 sets of 10 @ 60% of your 3-rep max set (above). 


Doing work.@chrisspealler@crossfit@roguefitness

A photo posted by Mike Alley (@mikealleyrocks) on


Mike Alley