Week 7(of 12), Day 39

Holiday Hours
Monday – morning hours and 12:30 class are on. Evening hours are canceled
4th of July – 8AM and 9:30AM classes only

A. Build
Tempo Front Squat + Back Squat – 2+3 x 4; Start@70-75% of your Front Squat and add weight if you can, tempo is 4 sec down and 2 sec pause at bottom. There is no tempo on back squat. When you complete your front squats rack the weight and immediately go into the back squats.

B. Condition
3 Rounds
27 Pistols
21 Pull-Ups
15 HSPU

Alpha – as written
Bravo – 5 Rounds: 16 Pistols, 12 Pull-Ups, 9 HSPU(you may use an abmat if needed)
Charlie – 5 Rounds: 16 Pistols to a box or plates, 12 Pull-ups(banded), 9 Box HSPU
Delta – 5 Rounds: 16 Pistols to a box or plates, 12 Ring Rows, 9 Z-Presses

Extra
Supine Grip Tempo Barbell Rows – 3 sets of 12; This shouldn’t be heavy(hold top for 2 sec each rep, 3 second eccentric)
Superset
Triceps Extension – 3 sets of 10
Biceps Curl – 3 sets of 10