11/04/16

Friday

Lift
Life
Every 3 minutes for 15 minutes do:
Front squat x 5
*pick a weight that reps 4-5 are challenging

Fitness
Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets

Metcon
Life
6 strict pull ups
8 burpees
12 wall ball shots

Fitness
Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)

Accessory

DB Bicep Curls 3×20
Weighted Sit Ups 3×25
Arch Holds 3xMAX