THURSDAY 4/5/18

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Understanding the tempo @11X3 is as simple as @DBUT (Down, Bottom, Up, Top)

A1) Barbell Glute Bridge @11X3 6-8 reps rest 1’

A2) weighted pull up 3-4 reps rest 1’ for 3 sets(scale to negatives or vertical pulls) 

B1) rear foot elevated split squat @30X0; 10/leg rest 1’

B2) KB/ DB torso row @30X0; 10/arm rest 1’ for 3 sets

C) 3 sets all same pace

10 wall balls 20/14 10' target

10 C2B pull ups

10 wall balls 20/14 10' target

5 T2B

rest/ walk 2’