(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

10/20/15

Fitness

A.

Four sets of:

Front Squat x 6-8 reps

(goal is to use the same load used on Oct 9…and achieve 8 reps)

Rest 60 seconds

Turkish Get-Ups x 4 reps (2 each side)

(perform these slow and controlled, look for proper positioning and stability in each position)

Rest 60 seconds

B.

Three rounds for time of:

30 Wall Ball Shots

20 Burpees

10 Box Jump-Overs

Performance

A.

Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

B.

Three rounds for time of:

30 Wall Ball Shots

20 Burpees

10 Box Jump-Overs

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