9/9 Thursday

 STRENGTH

10-8-6*
Tempo Back Squat or Tempo Front Squat**

*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set...
Set 1: (31X1)

Set 2: (21X1) 

Set 3: (11X1)

WORKOUT
NCFIT BENCHMARK WORKOUT 

"SPEED DEMON"
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20) 

30 Up-Downs

-Hard Cap 8:00- 

OPTIONAL COOL DOWN

FOR RECOVERY
3:00 Nasal Breathing Walk 

3:00 Foam Roll Quads