Posted on Aug 29, 2013

1) Squats

Back squat 3×5 or 5×3

2) Assistance

2×20 Knee banded Sumo deadlift (light)

Rest 60 seconds between sets.

3) Met-con

3 Sets each for load & distance

20 UB Russian KBS (AHAP)

60 seconds max distance Row.

Rest approx. 2 minutes between sets.

4) Extras

3×25 Bent knee hip extensions

3x Max effort prone hold on GHD

Post scores to Beyond the Whiteboard.

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