Workout of the Day


November 5, 2018

## Sport _**A: Pause Back Squat (5x[1+1])**_ *2-3 second pause* *2 min rest b/t sets *Work up to 80% for your last 2 sets _**A2: Stretch Choice**_ *Pick your stretch *Hip flexor/Ext. Rotation/Ankle *3 sets _**B: Floor Row (4x3)**_ *Try to increase from last week _**C: Metcon (AMRAP - Rounds and Reps)**_ _8-Minute AMRAP:_ 50 DUs 1 Bear Crawls 20 Sit Ups *Bear Crawls = fence to platforms & back ## Performance _**A: Pause Back Squat (5x[1+1])**_ *2-3 second pause* *2 min rest b/t sets *Work up to 80% for your last 2 sets _**A2: Stretch Choice**_ *Pick your stretch *Hip flexor/Ext. Rotation/Ankle *3 sets _**B: Floor Row (4x3)**_ *Try to increase from last week _**C: Metcon (AMRAP - Rounds and Reps)**_ _8-Minute AMRAP:_ 50 SUs 1 Bear Crawls 20 Sit Ups *Bear Crawls = fence to platforms & back