08/31/16

Lift

Life
Every 2 minutes, for 16 minutes (8 sets): Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps

Build in load every set…but make each set challenging.

Fitness

Every 2 minutes, for 10 minutes (5 sets): Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+%

Metcon

Life
Every 4 minutes, for 20 minutes (5 sets): 20 Wall Ball Shots

Wednesday

20 Box Jump-Overs or Step-Overs

Fitness
Every 4 minutes, for 20 minutes (5 sets): 25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Accessory

Dragon Flag Negatives 15 Total Reps Single Leg Hip Extension 3×12
DB Front Raises 3 x 12 reps

rest :90 sec