(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

FRIDAY 11.9.18

November 8, 2018

 

FITNESS

A.
4 Sets:
Front Squat x 3 reps at 33x1 tempo

B.
30-24-18
DB Thruster
Muscle-Up Sit-up drill

_________________________________________________

PERFORMANCE

A.
4 Sets:
3 Front Squats + 5 Back Squats
Loaded at 55% of 1RM Back Squat
*perform the front squats, quickly re-rack the barbell, then immediately perform the back squats.

B.
15-12-9 reps for time of:
Thruster (135/95)
Muscle-Ups 

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