11/25/17

24
Nov

11/25/17

Saturday

Lift
Fitness & Life

Back Squat
Every 90 seconds x 7 Sets:
1 Pausing Back Squat + 1 Back Squat

Set #1, On the 0:00 – 60%
Set #2, On the 1:30 – 64%
Set #3, On the 3:00 – 66%
Set #4, On the 4:30 – 70%
Sets #5, 6 and 7, On the 6:00, 7:30, and 9:00. are by feel, going heavier if possible

Life
*go by feel, making small 5-10 lbs jumps each set.

Metcon
Fitness

In Teams of 3:
AMRAP 25:
600 Meter Run
40/30 Calorie Assault Bike
60 Front Squats

*Athletes alternate on the runs, each running a single 200 meter per round. Calories on the bike and repetitions on the
front squat are broken up however the teams see fit.

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