MONDAY 09.11.15

A: Find your 20 RM max squat for today. Use 2 attempts maximum.

B: Hollow hold: 90 seconds, 60 seconds, 30 seconds with 15 seconds rest in between.

C: 21, 15, 9 reps for time of: 

OH squat (115lbs/95lbs), ring dips.

Advanced Sessions:

A: Find your 20 RM max squat for today. Use 2 attempts maximum.

B: 5-5-5-5-5 bench press

C: Hollow hold: 90 seconds, 60 seconds, 30 seconds with 15 seconds rest in between.

D: 21, 15, 9 reps for time of: 

OH squat (135lbs/95lbs), ring dips.