women's lax for today

Warmup: shoulder combo, lateral figure 8's, Rose wall slides, drop jump
1. Box Squat at 55-60%: 4x15
2. Sumo Deadlift: 4x6
3a. Glute Bridges: 3x10
3b. Pullovers: 3x10
3c. Reverse Fly: 3x10
4. 200 partner medball abs

The reasoning behind me doing reps of 15 is that they have been doing very low reps and high percentages for the past 4 weeks, now I think it was time to lay back and start breaking down the muscle without max work.  Soon we will increase the load again. 

Men's Lax for Today

Warm up: Shoulder combo, KB Swings, OH Squat
1. Zercher Squat: 6x3 (3 sets @ 80%, 3 sets @ 85%)
2. Sumo Deadlift: 6x3 (3 sets @ 80%, 3 sets @ 85%)
3. RDL: 3x15
4. Broad Jump: 3x6
5. Hammer Curls: 4x10
Team Weighted Abs using 25lb and holding overhead
20 crunches
20 full situps
20 russian twists
30 full situps
All with 25 in air with arms fully extended