Friday 1/12/17
PART A Front Squat 5 x 3 @ 80% set on 2 minute timer PART B 5 Rounds 15 Deadlifts (70/52.5) 25 Abmat Sit ups 12 minute time cap
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PART A Prehab Circuit 4 Rounds 20 Glute Bridges 15 Band Pull Aparts 10 Stop Sign 20 Monster Walk PART B 20 Minute team row or bike As many calories as possible Must do a minimum of 10 calories…
PART A Back Squat 5 @ 70% 5 @ 73% 4 @ 76% 4 @ 79% 3 @ 82% 3 @ 82% complete sets every 2 minutes PART B 3 Rounds 10 Power Snatches (52.5/35) 20 Box Overs (24/20)…
In teams of 3, As many reps as possible in 25 minutes 600m Run (200m each) 60 Calorie Row or 50 Cal Bike 60 Thrusters – Round 1 (35/25), Rounds 2 (42.5/30), Round 3 (52.5/35), Round 4 (60/42.5), Round 5…