Weightlifting

Back Squat

5@70%

3X5 @75%

Metcon:

2 Rounds

20 Deadlifts (135/95)
10 Shuttle Sprints
20 Front Squats (135/95)
10 Bar Facing Burpees

For shuttle sprints both hands touch behind the line. Going down is 1 coming back is 2. Down and back 5 times is 10

 

LeanFit

For time, reps 21-15-9 of:
Thrusters (65 lb./45 lb.)
Pull-ups

Rest 3 minutes, then complete 5x400m Run with 1 minute rest between efforts

 

DE:

For time:
20 Pull-ups
30 Push-ups
2000m Row
20 Pull-ups
30 Push-ups
1 mile Run

Media:
Tuesday April 24, 2018