09/28/16

27
Sep

09/28/16

Lift

Every 2 mintues for 12 minutes

Front Squat
*Set 1 – 6 reps

*Set 2 – 6 reps

*Set 3 – 4 reps

*Set 4 – 4 reps

*Set 5 – 2 reps

*Set 6 – 2 reps

Fitness
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 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between sets.

Metcon

Life
Complete as many rounds and reps as possible in 12 minutes of: Row 250 Meters
20 Wall Ball Shots

Fitness
Complete as many rounds and reps as possible in 12 minutes of: 12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters

Accessory

Arnold DB Presses 3×10

Side Planks 3×45

Dragon Flag Negatives 3×6

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