Tue. Oct 11, 2016

MES

Warm-up

500m Row
20 Squats
10 Burpees

Weightlifting

Box Squats Vs. Bands 

Box Squat vs. Bands
3rm
*Use thin blue or green bands
*Box Height right at parallel
-then
1xMax Reps @80% of 3rm

ACCESSORY WORK

Metcon (No Measure)

With an empty Barbell, For Time:
50 Back Squats
50 Lunges
50 Step ups
*Must be completed in order
*Any time the barbell is put down, perform 3 burpees over the bar.

-then
Hip Circle Walk/side step around the gym
3x20 Reverse hypers or partnered GHR’s