ascension project week 8 day 1

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 @ 90-95% of 5rm
front squat – 4 x 3 @ 85% *off floor

optional conditioning

  • 6 sets : e2mom
    • run 200m
  • 2 rounds
    • 800m run
      • 2-min rest
    • 400m run
      • 1-min rest