Wednesday 10.31.18


Buy in: Jog 200 meters. 3x5 wall balls, push ups, jumping squats, pull-ups. Hip circle walk front to back and side to side. Remove shoes and stretch the front of your foot by laying your toe knuckles down on the floor. Heel cord and calf stretch (do downward dog if you’re lost at this point). Cossack squat on the rig. Mobilize.

Back squat 7,5,3,1,1,1,1,1

Assistance work:

3x12 circuit fashion

light good mornings

moderate weight front squats

moderate weight RDL’s


Mike Alley