Wednesday - September 25, 2019

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Wednesday Septmeber 24th, 2019

Warm Up:

2 Rounds

10 Leg Swings ea Leg

10 Good Mornings

10 Cossack Squat

1min Plank on forearms

10 Step-ups 24/20

100m Run

Strength: Front Squat

5-5-3-3-1-1-1

#1: 5 reps @ 50%

#2: 5 reps @ 60%

#3: 3 reps @ 70%

#4: 3 reps @ 80%

#5: 1 rep @ 90%

#6: 1 rep @ 90%+

#7: 1 rep @ 90%+

Metcon: 2 Heats 10min Cap

6 Rounds

20 DB Squat 70/50 (1DB Fam)

10 Box Jump Overs 24/20

Mukul Kanabar