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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***OverHead Squats… M-135lbs/F-95lbs… ADV… M-155lbs/F-105lbs…***
***If These Weights Are Too Heavy… Add 5-10lbs To Whatever You Lifted Last Week…***
***Wall Ball Shots… Rx’d: M-20lbs To 10 Ft./F-14lbs To 8Ft.***
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For Time…
200 Meter Walking Lunges… BE CAREFUL WITH YOUR KNEES!!!
Then…
For A Total of 3 Rounds:
45 Wall Ball Shots
5 OverHead Squats
Then… Switch Out Weight…
15 Back Squats @ 70% of your 1 Rep Max Back Squat… TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 