Friday, September 28, 2018

The calm before the storm…
.
Performance
.
5×5 Back Squats, every 90sec
.
For Time, Complete reps of: 27-21-15-9
Row (Cals)
Front Rack Reverse Lunges, 125#/85#
.
Intermediate
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5×5 Pause Back Squats, every 90sec
.
For Time, Complete reps of: 27-21-15-9
Row (Cals)
Front Rack Reverse Lunges, 95#/65#
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Fitness
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5×5 Pause Back Squats + 40 sec plank Hold .
For Time, Complete reps of: 21-15-9-6
Row (Cals)
Front Rack Reverse Lunges, 65#/35#
.
FitCamp
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5 Rounds For Time of:
400m Run
30 Sit-Ups
20 Push-Ups
.
EMOM for 10min:
Hip Extensions (40sec)
Single Leg Deadlift with DB, alt legs (40sec)

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