Wednesday 06-29-2016

9
Aug

Wednesday 06-29-2016

Warm-Up

Tabata Jump Rope

Lift

Back Squat

“Life”

Every 3 minutes x 12 minutes: 10 reps

“Fitness”

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

Then, every 2 minutes x 4 minutes: 8-10 reps @ 75-80%

Metcon

In teams of three, alternate sets to complete AMRAP in 12 minutes:

3 Push Press (155/105) (135/95) (115/75)
6 Box Jumps
9 KBS (32/24) (24/16)

Accessory

3 Sets: Bicep Curls x 8 reps each; Banded Tricep Pull Downs X 10 reps; Hollow Rocks x 20

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