C.- Back squat
3-3-3-3-3 reps
Last set of 3 should be at 80-85% of 1RM
at 40 past the hour
AMPRAP in 7 minutes of:
10 box jumps (20/24)
10 push press (65/95)
rest 3 minutes
AMRAP in 7 minutes of:
10 overhead squats (65/95)
10 toes to bar
F.- 20 Minute EMOM:
Even minutes.- 2 power cleans (95/135) + 6 pushups + 9 air squats
Odd minutes.- 100 meter sprint
T/N.- In teams of 2
AMRAP 20 Minutes
30 Burpees
40 Sit-ups
50 Walking Lunges
Only one athlete can be working at a time.
Rounds:
Will 3+5/3+7
Alissa 6/5+10
3Dee 5+10/4
Christy 4/5+4
Penny 5+5/4+18
Olga 4+5/3+4
Jouanna 4/5
Martha 5+15/5+10
Melissa 5+16/5+1
Karen J 5/5+10
Susan 4+14/3+7
Michelle 5/4
Bull 6+9/4+13
Ramone 4+6/4+4
Annie 6+15/4+17
Victor 5+10/3+3
Kurtis 4+12/3+5
Crystal 5/4
Tere 6/5
Megan 5+5/4+5
Angie 5/4+13
Simon 5/3
Juarez 4+2/3+1
Stacey 4+2/3+4
Luke 5/4
Jesssica 5+16/4+5
Gabriel 4+1/3
Rosa 4+10/3
Nathan 4+1/4
Teresa 4/2+2
Jonathan 3/4
Vicki 4+15/4+5
Ozzy 5/2
Susana 6/3
Herman 3+16/3
Sarah 4/3+3
Adriana 5/5
Chris R 4/4
Mondays
Sean 24:17
Other
Guru
Karen
Ashley
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