Friday, February 1, 2019

Performance
.
Back Squats
3 Rounds For Reps, Every 3min:
ME BW Back Squats
.
4 Rounds For Time of:
50 Double-Unders
400m Run
30 Front Rack Reverse Lunge, 95#/65#
.
Intermediate
.
Back Squats
3 Rounds For Reps, Every 3min:
12 Back Squats
.
4 Rounds For Time of:
30 Double-Unders
400m Run
30 Front Rack Reverse Lunge, 55#/35#
.
Fitness
.
Back Squats
3 Rounds For Reps, Every 3min:
10 Back Squats
1min Glute Bridges, slow and controlled
.
4 Rounds For Time of:
60 Single-Unders
300m Run
30 Lunges
.
Resolution Burn
.
With a continuously running clock
.
EMOM for 7 min
15 Barbell rows
5 bar over burpees
.
Rest 3 min
.
E2MOM for 17 min
300 meter row
.
Rest 3 min
.
For time:
100 sit-ups

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