Workout of the Day: Monday, 4.28.14

Front Squat Max Out Palozaaaaa!!!
Monday only, come out and PR your lift.


Here is Justin on the Conan’s Wheel. It’s similar to front squatting, but heavier, and you walk with it.

Conan's Wheel


SMR: Lax Ball Glutes, 10 passes/side,  Lax Ball Quad , 1 min/side
Movement Prep: 10 Spiderman Steps w/ Twist, 10 Reverse Lunge to Step Up, 30ft SLDL w/ Forward Reach, 30sec RKC Plank
Strength: 1 RM Front Squat
Conditioning: 2k Time Trial
Buy Out: 3×10 hollow rocks 3×10 Back Extension

Back Extension Demo

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