Monday, January 13, 2020

Tuesday 200114

Warm-Up: Min 0:00-8:00
4 Rounds
500m Bike
12 KB "Taters"

Strength: Min 20:00-32:00
Back Squat (12 Min Cap)
For Time:
20 Reps at 60% 1RM
15 Reps at 70% 1RM
10 Reps at 80% 1RM
Rack and Unrack anytime

MetCon: 40:00-50:00
AMRAP 10:00 
20 Push-Press 95/65
20 OHS 95/65
20 Box Jump Overs 24/20"

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Saturday 200321

Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...