Wednesday, January 24th 2018

1. Warm-up
Row 50/40 Calories

2. Strength
BACK SQUAT “DIE SET”
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set:
Max effort reps at chosen weight.

3. Met-Con

Every 1 min for 18 mins, alternating between:
Row, 200 m
15 Dumbbell Snatches, 53/35 lbs
15 Box Jump Overs