Most Recent Benchmark was FRAN on Aug 23,2017 (546 days ago)

Tuesday Feb 12,2019

Front Squat Test


Time
Warm up
500M Row        
1 Minute Thoracic Spine Stretch - each side        
(Basically, a modified dragon)        
1 Minute Thoracic Spine Extension - on knees, elbows on bench, and stretch chest to ground        
Then 2 Rounds:      
5 Goblet Squats with 7 sec hold at bottom      
10 PVC Pass Thrus      

Strength
35 minutes to reach 1RM.  

Cash Out with easy 1000M row or 800M run.

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