OYC complete:

3 rounds of: 
 33 BTB squats  (squats that begin and end in the bottom of the movement)
rest 30 sec. between rounds.

then,

3 rounds per side of:
33 SLD 15/20
rest 30 sec. between rounds.

then, 

3 rounds per side of:
33 heel raises
rest 30 sec. between rounds.

then, 

3 rounds of
33 walking lunges (R+L=1)
Post total reps completed to comments

Caution:  This workout will make you VERY, VERY sore or injured unless you are specifically conditioned for it. Please consider scaling weight &/or reps if you are new to this workout.


Daily Extras - Put a 400m run between the squats and SLD's. Then put one between SLDs and heel raises. Then one between heel raises and lunges. Then run one after the lunges.  


Workout Notes:

  1. HEED the WARNINGS. Be careful. See vid.
  2. There should be a deliberate pause at the bottom of each BTB.
  3. SLDs can be scaled by shortening the movement. Hold the DB by one end. 
  4. Walking lunges are counted as 1+1=1 (as God intended).
  5. Take NO MORE than 30s rest.

1st time on the rack this season!
1st rock garden of the season! 
= payoff! 

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