Thu Jan. 28, 2016

Performance

Metcon (4 Rounds for weight)

Back Squat

Minutes 1 - 3 70% of 1RM - 4 reps
Minutes 4 - 6 75% of 1RM - 3 reps
Minutes 7 - 9 80% of 1RM - 2 reps
Minutes 10 - 12 85% of 1RM - 1 rep

Metcon (Time)

2 Rounds for time

Run 400 meters
25 Push-ups
50 KB Swings 53/35

Fitness

Metcon (Weight)

3 Back Squats

EMOM 10min

Metcon (Time)

2 Rounds for time

Run 400 meters
15 Push-ups
30 KB Swings