Warm-up — 20 minutes of treadmill intervals, 80 second cycles, 7mph work, 3mph rest. Work Spectrum Squats, 3x 30 Second Isometric SquatOHS empty o-bar, 6 repsrapid air squats, 6 repsjumping squats, 8 reps Glute-ham Raises, 3/8 Hang Clean squats, 135#, 3/5 Core4 way neck machineCable CrunchesCable Push PullHyperextensionsSupine Hip March Kinda, whatever. The hang cleans … Continue reading November 19, 2008