Friday 22nd of September 2017 – September 22, 2017


Friday 22nd of September 2017

Movement Prep
5 Minute AMRAP

12/9 Calories
10 Tuck Jumps
10 Banded Pull Aparts

Strength & Conditioning
Front Squat (10-10)
Front Squat (4-4-4-4)
Perform @ 77.5-82.5% of 1RM

Metcon
Metcon (Time)
8 Rounds For time
(Alternating Rounds)

15 Front Squats 60/40
12 Chest to Bar
9 Back Squats 60/40
6 DB Shoulder to Overhead 25/15
1 Rope Climb

Extras
Metcon
4×10 (each side) Single Leg Romanian Deadlift

4×10 (each side) Banded Straight leg Kick Back

4×10 Banded Rear Delt Fly

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