09/14/16

13
Sep

09/14/16

Lift

Life
Every 3 minutes for 15 minutes do: Front Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps

Fitness
Every 2 minutes for 14 minutes do: Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible

Metcon

Life
For time:
Run 400m or 200m

2-3 rounds
10 ring rows
10 goblet squats
10 sit ups

Run 400 m or 200m

Fitness

For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (175/115 lbs) 30 Pull-Ups
Run 800 Meters

Accessory

DB Curls 3×20
Arnold Press 3×12
L-Sit Hold. Accumulate 2 min

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