Thursday 201112 Warm up: 3 Rounds 1 min Row 10 Plank Rotations 1 min Squat Hold Strength: Back Squats 2 x 5 @ 75-80% 4 x 3 @ 80-85% Met Con: 5 Rounds Every 3 min- 25 BW Squats 15 Push-ups Max kcal Row - rest 2 min between rounds