Friday, 12/21/2018

A. Front Squat
Add 10lbs to your 1RM, and recalculate your 90%
65%x5 (of the new 90%)
75%x5
85%x6+
B. For time:
400 Meter Run
12 Single Armed Kettlebell Shoulder to Overhead, total (16/24)
24 Double Unders
48 Abmat Sit Ups
96 Calorie Row
48 Ambat Sit Ups
24 Double Unders
12 Single Armed Kettlebell Shoulder to Ovarhead
400 Meter Run
Ninja:
Same
Bonus:
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Max Effort Broad Jumps