Week 3!!!
Last Week For We’ll Be Performing Reps Of 5 For The Strength…
Monday: 60% of your 1 Rep Max For The OverHead Squats…
Tuesday: 60% of your 1 Rep Max For The Split Jerks…
Wednesday: 70% of your 1 Rep Max For The Sumo DeadLifts…
Thursday: “Grace”
Friday: Some Runnin’… Swingin’… Jumpin’… Rowin’… Thrustin’… Pullin’… With A Vest…
Let’s Go!!!
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ALRIGHT… HERE WE GO!!!
Strength…
OverHead Squats
3 Sets X 5 Reps @ 60% of your 1 Rep Max
You Drop It… You Clean It…
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MetCon…
For Time…
15 Wall Ball Shots
***Rx’d: M-20lbs/F-14lbs…***
15 Burpees
12 Wall Ball Shots
12 Ab Mat Sit Ups
9 Wall Ball Shots
9 Burpees
6 Wall Ball Shots
6 AbMat Sit Ups
3 Wall Ball Shots
3 Burpees
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90 Double Unders
***Rx’d: M&F… MOD: Coaches Choice…***
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3 AbMat Sit Ups
3 Wall Ball Shots
6 Burpees
6 Wall Ball Shots
9 AbMat Sit Ups
9 Wall Ball Shots
12 Burpees
12 Wall Ball Shots
15 AbMat Sit Ups
15 Wall Ball Shots
Straight Shot Run…TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 