Tuesday, 11/20/2018

A. Overhead Squat
(Calculate 90% of your 1 RM)
This will be the number you use for percentage progression
65% x 5 (of the 90% of your 1 RM)
75% x 5
85% x Max reps (at least 6)
*5 to 7 Glute ham raises after each set
B. 3 rounds of:
30 Double Unders/90 singles
30 Wall Balls (14/20)
Ninja: Same
Bonus:
Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Assault Bike
Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

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