11/17/16 – Week 4, Day 3 – Dynamic Effort Lower

  • Stretch and Warm-Up
  • Speed Squat (vs. Elitefts Pro Average Bands)
    • 225x10x2
  • Speed Deadlift (vs. Elitefts Short Light Bands)
    • 285x8x1
    • 295×5, 335×5, 385×4
  • Step Ups – 3×10
  • Pull Thrus – 4×20
  • Mag Grip Lat Pulldown – 3×20
  • Ab Wheel Rollout – 4×10
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