Silverback Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side
Bodyweight Cossack
16kg waiter squats
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
135 for 3 sets, 155 for 3, 175 for 3
Conditioning
4 rounds
30 single arm DB box step ups 50#
400m ski
30 alternating db snatch 50#
Time: 24:43
Step ups ub switch hands every 5 on top of 📦
Ski ub
Snatch were ub, ub, 14-16, 15-15
Back Squat with Shadia:
6x85
6x135
3x165
2x185
1x205
1x225
1x245
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