Monday 2017.10.02

Oct 1, 2017

Strength

Back Squat

Performance: Every 2:00 for 8 sets

• 5 @ 55%
• 5 @ 65%
• 3 @ 75%
• 2 @ 85%
• 2 @ 90%
• 3 x 10 @ 78%

Percentages are based off of your recent 3 rep max.

Fitness:

• 4 x 3-5 @ 31X1

Conditioning

For time:

• 60/40 Calorie Bike or Row

Rest 1:00

Two rounds for time:

• 35 Russian Kettlebell Swings (70/53)
• 25 Wall Balls (20/14)
• 15 Burpee Box Jumps (24/20)