FrictionCrossFit – Powerlifting Club

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Warm-up

30 Air Squat

30 Walking Lunge

15/leg RDL- no weight

:30 Arch Hold

Quad Rollout

Glute Rollout

Back Squat (3×5 @40-50-60% of TM)

Box Squat (5×1 Climb to 10# above Goal Weight )

:10 seated with core tight

Yoke Carry (3×100′ (Barbell) @Goal Squat Weight)

Hypertrophy

x3

3/leg Back Rack Reverse Lunge

5 Good Morning *Climb each rounds

+

x2

20/leg Band Hamstring Curl

:30 GHD Hip Ext Hold 25/15

Core

x2

20/side Pallof Press

10/side Plank Row