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Back Squats & Black Jack

By 01/25/2010No Comments

:startwod:

Warm Up

Joint Mobility

Light Stretching

Row 1000 Meters or Run 800 Meters

Strength Workout (SWOD)

Back Squat 5 – 5 – 5

Daily Workout (DWOD)

“Black Jack”

Push Ups 20 – 19 – 18 ………..  3  –  2  –  1

Sit Ups      1  –  2  –  3 ………….18 – 19 – 20

Cool Down

Foam Roll

Stretch

Trigger Point

:endwod:

Do 2 or 3 warm up sets before doing the work sets on the Back Squats.  Go as heavy as possible to hit 5 rep max efforts.   Rest as needed then begin “Black Jack”.

Steven