Monday, 9/24/2018

A. Back Squat
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
(Dumbbell Bicep Curls x 10 each arm after each Back Squat set)
B. Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
N. SAME
Bonus:
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

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