6/2/17 #107 Wt. 192.8 Slept 7 hours. 7/10-posterior chain, gluts, calves and hamstrings are tired and stiff.

A Zercher Squat @ 75lbs 4x12. used pipe insulation as padding. Felt good
B rear foot elevated DB 2 arm RDL 3131  4x6 @ 20lbs DB. Balance was ok. tried 25 lbs but couldn't maintain balance.
C. McGill hip airplane-killer on glut med and min. 4x8 each leg.
D. Assisted shrimp squat 4x6  -quads were dead by last set

5 rounds :50ft farmers @50 lbs DB, 50ft walking lunge, 50 ft bear crawl,50 ft reverse drag at 70 lbs
Reverse drag was difficult to maintain good  breathing mechanics.  By 3 rd I was much improved at maintaining good breathing position/focus. Last 3 rounds had to rest for leg fatigue rather than shortness of breath. It was fun challenge.

Killer workout

Good luck at regionals to all your athletes!!

Carbs 182g, Fat 57g, Protein 162g