Thursday 200723

Warm Up/Mobility:

2 Rounds-

1 min. Row or Bike

10 Caterpillar Walks

10 Samson Lunges

10 OH Rotational Reaches

Skill:

2 Rounds (for quality):

400m OH Carry with Plate

Rest 5 minutes between

Met Con:

5 RFT-

30/25 kcal Row or 20/15 kcal Assault Bike

30 BW Squats

20 Ground to Overhead with Plate

Friday 190906

Strength:

Back Squat

2 x 5 @ 50% 1RM

2 x 5 @ 60%

Met Con:

For time-

250m Row

21 OH Squats, 95/65 lbs.

250m Row

15 OH Squats, 135/85 lbs.

250m Row

9 OH Squats, 155/155lbs.

250m Row

6 OH Squats, 185/135 lbs.

Sunday 160612

Rest Day

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