Friday

Strength:

Back Squat 

4 x 10

• Building To a Moderate Weight

• New Set Every 3:00

 

Metcon:

[OPEN] 

For Time:

21-15-9

Wallball- (20/14-10/9)

Bike Calories

 

Rest 3:00

 

15-12-9

Front Squat (115/75)

Bike Calories

•  Score Total Time Including Rest

•  Reset Bike After Every Round

 

[PERFORMANCE]

For Time:

21-15-9

Wallball- (20/14-10/9)

Bike Calories

 

Rest 3:00

 

15-12-9

Front Squat (95/65)

Bike Calories

• Score Total Time Including Rest

•  Reset Bike After Every Round

 

[FITNESS]

For Time:

21-15-9

Wallball- (14/10-10/9)

Bike Calories

 

Rest 3:00

 

15-12-9

Front Squat (75/55)

Bike Calories

• Score Total Time Including Rest

• Reset Bike After Every Round

 

Accessory: 

GHD PVC Paddle

4 sets of :45