11/11/16

10
Nov

11/11/16

Friday

Lift
Life
Every 2 minutes for 12 minutes
Back Squat x 5 reps

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 – 2 reps @ 95%
Rest 2 minutes between sets

Metcon
Life & Fitness
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (32/24 kg)

Accessory

Laying Alternate Heel Touch: 3 sets of 25 on each side
Cross Crunch: 2 sets of 15 reps each side
Straight Leg Kcik-ups: 1 set of 15 reps

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