Friday 071417

Strength Focus
Box Squat
10x3 @ 60-70% of 3 RM
-Should be Fast like last week!
- Control your squat down, once you start to stand, stand FAST.
-Box should be set so when you squat your hip is just below parallel
And
3 x 8/leg Double KB Front Rack Reverse Lunges
- Do all 8 on one leg before switching sides.

Strength Focus Movement Breakdown

Gymnastics Focus
5 Rounds
5 x 1 Kipping L-Sit + 1-5 Unbroken Toes to Bar
20 Second Ring Support Hold
10 Alternating Pistols