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

Class:

1) Back Squat: 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%

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

2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

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

3) AQAP:

21 Dumbbell Hang Squat Clean Thruster 35/25

400m Run

15 Dumbbell Hang Squat Clean Thruster 35/25

400m Run

9 Dumbbell Hang Squat Clean Thruster 35/25

400m Run

Extra Work:

4) Pistol Squats: 10 minutes Practice

Work on any facet/style of a Pistol Squat. If mobility is your limiting factor, work on that.

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

Del getting some love on the update show