Monday, September 8, 2014

A. Front Squat  

60x6 

65x6 

70(6x2)

Easy

B. EMOM 12 

    ODD: 3 TNG Squat Cleans @ 75% (135#)

    Even: 2 Strict + 3 Butterfly Pull Ups (Focus on keeping your feet together and waiting until the last second to load your feet back to your butt)

C1. Med Ball Dumbbell Press 3 x 10

C2. Dumbbell Rows 5 Each Side (60lb)

D. Run 400m (75%)

     Walk 100m
     x 2

    Sprint 150m (Sub 25s each round)
    Rest 4x the time taken 1:40s if sub 25s

    Repeat x 9    

Rowed instead due to injured knee