June 1, 2019

SATURDAY 4PM

WARMUP – 3 rounds
DB RDL x 10r – 40 lb dbs
Jump squat x 5r
Box jump x 5r – 18” box

DYNAMIC EFFORT SQUAT
warm up 45lbs bar
135 lbs x 5
245 lbs x 2r x 5s

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
315 x 2r x 5s

WEIGHTED BOX JUMP
3r x 5s – 36 lbs vest

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 20r (10/10) – 135 lbs
Good morning – 12r – 135 lbs
Step up 18” box – 20r (10/10) – 80 lbs
Nordic hamstring exercise- 10r
Alfredson exercise- 30r (15/15) – 25 lbs

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