0500 and 1130 at Fredericks Gym
So now everyone had a glorious 3 or 4 day weekend it is time to pay for everyone of those cheeseburgers, pieces of pizza, and the other culinary iniquities by getting straight PUNISHED in the gym! Are you excited? I am.
Here are the Ops for today!
Ankle Mobility 1 min each ankle
Squat Prep x 20 each side
Squat Therapy x 5 min
Goblet Squat Press 3×10 (rest as needed)
5 Tempo Front Squats, pick load Every 3 mins for 15 mins.
5 sec descend, no pause at bottom, 3 sec ascend
10 rounds for time of:
15 Wall Balls, 20/14 lbs
3 Bar Muscle-ups
*Cough* Oops I may have just threw up a little bit.
(We are going to scale 3 pull ups and 3 dips as the primary scale)