Friday 3.10.17

Essentials:
A.
5 Sets
Back Squat x 3 reps Build weight on each set; Pause 3sec at bottom of first rep on each set
On the 2:30min

B.
10min AMRAP
Dumbbell Step back Lunge x 12 reps
Dumbbell Push Press x 10 reps
Kettlebell Swing x 8 reps

Fitness:
A.
5 Sets
Back Squat x 3 reps 85% Pause 3sec at bottom of first rep on each set
On the 2:30min

B.
10min AMRAP
Barbell On Back Step back Lunge x 12 reps 105/70
Handstand Push Up x 10 reps
Kettlebell Swing x 8 reps 70/55

Performance:
A.
5 Sets
Back Squat x 3 reps 85% Pause 3s3sec at bottom of first rep on each set
On the 2:30min

B.
10min AMRAP
Barbell On Back Step back Lunge x 12 reps 135/95
Handstand Push Up x 16 reps
Two Arm Kettlebell Snatch x 8 reps 44’s/25’s