Thursday 07-07-2016

9
Aug

Thursday 07-07-2016

Warm-Up

3 Rounds: 10 Good Mornings/15 Push-Ups/20 Sit-Ups

Lift

Back Squats

“Life”

Every 3 minutes x 15 minutes (5 sets x 10 reps)

“Fitness”

Every 2 minutes x 10 minutes (5 sets)

5 reps @ 45-55%/5 reps @ 55-65%/3 reps @ 65-75%/2 reps @ 75-85%/2 reps @ 80-90%

Every 2 minutes x 4 minutes (2 sets)

4-5 reps @ 80-85%

Metcon

“Life” & “Fitness”

2 sets of:

Complete AMRAPs in 3 minutes:

10 DB G2OH/10 DB Front Squat/10 Burpees

Rest 3 minutes and pick up where you left off

Accessory

3 Sets:  Single Arm DB Presses x 12/Hollow Rocks x 20/Arch Rocks x 20

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