ascension project week 7 day 5
2 sets :
- 10 single leg touch downs
- 20 calf raises *use same height as touch downs
- :30 mini band static hold
- :60 squat hold *kb
back squat : 5 x 3 @ 85-90% of 5rm
front squat – 4 x 3 @ 80% *off floor
optional conditioning
- 4 x 15 cal bike + 200m run
- 4 sets : e3mom : 400m run
- *scale distance to allow at least :30 rest
