Monday, November 28, 2016 @ Gryphon Football
McGill Curl-up 3 x 15 sec
Birddog 2 x 8
Side Plank 2 x 20 sec
a1) KB Jump 3 x 3 @ 80lbs
a2) Stir the Pot 3 x 12 @ 40lbs
b) Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 390, 3 @ 440, 2 x 1 @ 495 (belt), 3 @ 495 (belt), 1 @ 525 (belt), 1 @ 545 (belt)
c) High Bar Squat 5 @ 300/345/390 (belt)/435 (belt)/455 (belt)
d1) Calf Raise 2 x 15
d2) Pallof Chop 2 x 12
e) SL KB DL 2 x 8 @ 80lbs
f) Pull-up 9/8/7/6/6