18.11.19

Dynamic Effort Lower Body Day

Strength: 
- Front Squat start @55% + 25% band Tension - 5x3
Increase Weight Each Set (+2.5%)
*No More than 1 Minute Rest Periods
​- Sumo Deadlift off of 10kg plates - Max
- Pistols - 3x10 per leg, max weight

Metcon:
21-15-9
Sumo Deadlift High Pulls 50/35kg
Burpees over Bar

5 min - Finisher:
5 Rounds
1) Flutter Kicks (15 Seconds)
-Max Effort - as fast as possible
2) Leg Raise Static Hold (15 Seconds)
-heels are to be inches from the floor
3) Knees To Chest (30 Seconds)
-Active Recovery - Slow, Continuous Movement (No Stopping)
-hands under butt, knees slowly into chest
*No rest between reps or rounds

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