Thursday’s Workout of the Day

***Super Bowl Squares are up for grabs! We need to get them filled up by next weekend. $10/square, MUST PAY when you pick your squares, no IOU’s! Cash or Venmo only please. Payouts at the end of each quarter.***

Make Up Day!

1) Establish your 1RM Back Squat, Strict Press OR Deadlift
(we did a 1RM Strict Press on 12/2/2019 and 1RM Deadlift on 12/16/2019, you can go off of those numbers going forward if you completed those in December. If you have yet to find your Back Squat, do that today!)

2) If you were here for the Total on Monday, Accessory Work:
a) 4×10, Ring Dips
b) 4×8, Bulgarian Split Squats each leg, use DB’s = @20% of 1RM Back Squat. (Ex. 20% = 50lbs, use two 25lbs DB’s)
c) 4×8. Romainan Deadlifts, 30% of 1RM Deadlift
d) 4x :30 sec Plank Hold

3) “Alarm Company”
5 Rounds:
7 Deadlifts (275/185)
30 Air Squats
7 Strict HSPU’s
*12 min time cap