December 23rd, 2019

Strength

Back Squat

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

-Rest 3 Minutes-

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

-Rest 3 Minutes-

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%


WOD

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row or Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Bike or Row