Sat, Oct 17, 2015

Warm-up
• Tabata Air Bike

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Back Squat
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Deadlift
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM

Conditioning
5 rounds for time:
• 20 cal Row
• 10 Power Cleans 135/95#