WOD 10/11/16

Warm Up
30 Goblet Squat
30 step up
30 leg extension
30 side to side lunge

1) Box Squat work up to heavy 3 X 3 then drop weight by 15% and do 3 X 6

2) Barbell Split Squat 5 X 10

3) Dead Stop Trap Bar Dead Quad Intent 4 X 8

4) 3 rounds
KB Step Up 10 reps each leg
Super set with
Side Med Ball Slam 20 reps
90 second rest

5) Leg Extension 4 X 25 20×1 Tempo

6) Calve Raise 4 X 12