10/20/16

19
Oct

10/20/16

Thursday

Lift
Life & Fitness
Three sets of:
Bulgarian Split Squat(if done Mon. do Goblet squat) x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds

Metcon
Life
For time:
40 Lateral Jumps over a 5″ object(DB)or 225 single unders
25 Wall Ball Shots
15 Burpees
25 Wall Ball Shots
40 Lateral Jumps over a 5″ object(DB)or 225 single unders

Fitness
For time:
75 Double Unders
50 Wall Ball Shots (20/14 lbs)
25 Burpees
50 Wall Balls (20/14 lbs)
75 Double Unders

Accessory

superset x 3
max reps chin ups
heavy kroc rows x 10 reps ea.
rest 90 sec.

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