Monday, October 1, 2018

Performance
.
15min to establish 1RM Back Squat
.
“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings, 53#/35#
12 Pull-Ups
.
Intermediate
.
EMOM for 15min, alt between:
3 Back Squats
45sec Plank Hold
150m Run
.
3 Rounds For Time of:
400m Run
21 KB Swings, 44#/26#
12 Pull-Ups
.
Fitness
.
EMOM for 15min, alt between:
3 Back Squats with tempo
45sec Plank Hold
150m Run
.
3 Rounds For Time of:
300m Run
21 Russian KB Swings, 44#/26#
21 Jumping Pull-Ups
.
FitCamp
.
EMOM for 12min of:
45sec Mountain Climbers
45sec Parallete Lateral Jump Overs
45sec Plank to Push Up
.
For time:
50-40-30-20-10
Jump Rope
Sit-Ups
*10 Burpees between each round

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