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**Bring a Friend Workout Friday, October 3rd at 5:45 PM

*** This is you first de-load week, treat it as such. Don’t add extra stuff in, if you been following this programming it is a lot, you’re body can probably use a break, do what is programmed, no more.

1) Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 3 rounds AQAP:

400m Run

21 Toes-to-bar

12 Power Cleans 155/105

Post Class:

4) Good Morning: 4 sets of 6

Rest 90 seconds between sets. Heavier than last week.

5) Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy. Focus on walking through your heels.

6) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Moderate Load.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments