Monday, October 17

Tabata-Core-3 (No Measure)

8 rds (20 on:10 off) Odd min. High Plank Even min. Arch hold (Superman hold)

Push Press (4 x 4)

-Warm-up and use 75-80% 1RM Push Press for all sets

Sumo Deadlift (3 x 3)

In 12 min. TC Start working @ 5 reps 55% 5 reps 60% 5 reps 65-70% 3 reps 75% 3 reps 80% 3+ (AMRAP) x 85-90% Metcon (Time)

'Frannie'' For Time (12 mins Time Cap) 50 DU 9 Thrusters 40 DU 15 Thrusters 30 DU 21 Thrusters 20 DU 15 Thrusters 10 DU 9 Thrusters *(75/53)

Rx+ (95/63) *Shoot for Sub 8~9 mins Scale DU w/ x2 Singles