Tuesday, September 15, 2015

A. Back Squats 3-5 reps x 4 sets @ 32x2. Go up if you hit 5 reps. Note that this has changed from 5-7 reps for 3 sets to 3-5 reps x 4 sets. Adjust accordingly. Rest 2 minutess


B. Strict Press 5-7 reps @ 31x1 x 3 sets. Go up if you hit 7 reps.
Rest 15 sec.
On a 2.5 minute clock:
Row 500 meters @ 90% (this means hold back a little).
AMRAP Double unders in remaining time.
Rest 3 minutes
4 sets 

NOTE: If your 500 meter row is more than 1:50, please go on a 3 minute clock.