Monday 9.12.16

A. 

Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90%

* Set 5 – 3 reps @ 85%

* Set 6 – 3 reps @ 85%

(be as explosive as possible on the ascent out of the bottom of the squat)

Rest 2-3 minutes between sets

B.  

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots

12 Burpees