Tuesday, November 8

November 8, 2016

 

Push Press (4 EMOTM x 4 min)

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

-Full ROM reps! Heads through!!!

 

Back Squat (5 x 2)

15 mins Time Cap

Empty bar x 10

5 reps @ 55%

2 reps @60%

2 reps @65%

2 reps @70%

THEN

5 sets x 2 reps @ 90% 1RM Back Squat.

 

Metcon (AMRAP - Rounds and Reps)

12 mins AMRAP

50 DU
30 Wall Balls(20/14)
20 Calorie Row(Damper@8)
15 Pull-ups

Rx+(30/20), Damper@10, C2B Pull-ups

Scale: x2 Singles, Pull-ups w/ Hollow ring rows, Resistance band conventional grip Pull-ups

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