Back Squat, Bench, Glenn's Bday!

Warm Up:1 min. jumping jacks, 1min football run in place, 10 ea: prisoner squats, hydrants, Lying Punts (Lying on back swing one leg towards head. Alternate legs trying to go further on each swing) , crunches, tuck jumps.

Buy in:
Back Squat warm up: 5 empty bar 5@ 50%, 3@ 60%
Bench warm up: 10 clapping push ups 10 empty bar

DBL Strength:
Back Squat 3x3 @ 90% last 1rm Same weight across!
then 3x3 @ 70% Same weight across!

Bench Press:
10x3 @ 50% last 1rm. Same weight all sets. Focus on speed/explosiveness.

WOD:
Glenn's 57

57 KB swings 44#/26#
57 Sit ups



All workouts will be scaled to your individual fitness level.