12/06/17

5
Dec

12/06/17

Wednesday

Lift
Fitness

Back Squat
2 Rounds:
Max Reps in :15 seconds @ 135/95 (0:00, 7:00)
Rest :45s
Max Reps in :30 seconds @ 185/135 (1:00, 8:00)
Rest 1:30
Max Reps in :45 seconds @ 225/155 (3:00, 10:00)
Rest 3:15 between rounds.

Life
Every 2 mintues for 10 minutes do:
DB weighted step ups x 8 reps ea. leg

Metcon
Fitness

For time:
50 Thrusters (45/35 barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (55/35 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters

Life

For time:
10 Strict Pull-Ups
20 Burpees
30 Kettlebell Swings (heavy)
40 V-Ups
50 Dumbbell Thrusters
40 V-Ups
30 Kettlebell Swings
20 Burpees
10 Strict Pull-Ups

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