11/18/16

17
Nov

11/18/16

Friday

Lift
Life
Every 2 minutes for 12 minutes
Back Squat x 3 reps
*challenge yourself and end with a heavy 3RM

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 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
Rest 2-3 minutes between sets

Metcon
Life
21-15-9
Goblet Squats
Toes to Kettlebell

Fitness
21-15-9
Front Squat (135/95)(95/65)
Toes to Bar

Accessory
Incline Bench Press 3 x 5
Flat bench Flyes 3 x 10
Reverse cruches 3 x 15

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