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