10/17/16

16
Oct

10/17/16

Monday

Lift
Life
Bulgarian Split Squat
Every 3 minutes for 12 minutes do:
6-8 reps each leg

Fitness
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

Metcon
Life
4 rounds:
3 minute AMRAP’s with 2 minute rest between sets:
4 strict pull ups
8 push ups
12 Air Squats

Fitness
AMRAP in 20 mintues:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

Accessory

GHD or romanian sit ups 2 x 10
russinan twists 2 x20

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