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

10/29/15

Fitness

A.

Three rounds of:

Back Squat x 10 reps

Rest 60 seconds

Dumbbell Bench Press x 10 reps
Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

Increase loads from those used on Oct 12, 2015.
B.

For time:

Run 800 Meters

immediately followed by…

Five rounds of:

12 Push-Ups

12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

Performance

A.

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

Rest 2 minutes between sets.

B.

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

8 Ring Dips

10 Toes to Bar

12 Box Jump-Overs

immediately followed by…

Run 800 Meters

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