Monday 06-13-2016

9
Aug

Monday 06-13-2016

Warm-up

Foam Roll-thighs, hamstrings, calves
Partnered Row & Leg Swings/Duck Walk

Lift
Back Squat

“Life”: Every 3 minutes-3 sets x 10 reps (by feel)

“Fitness’: Every 2 minutes x 10 minutes

Set 1: 5 reps @45-55% 1RM

Set 2: 5 reps @55-65%

Set 3: 3 reps @65-75%

Set 4: 2 reps @75-85%

Set 5: 2 reps @80-90%

Every 2 minutes x 4 minutes:  10 reps @70-75%

Metcon

21,15,9 reps for time of:
Power Cleans (135/95) (“Fitness”) or KBS (“Life”)
Chest-to-Bar Pull-ups (“Fitness”) or Ring Rows + 200m Run (“Life”)

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