June 27, 2018

June 27, 2018

partner warmup
8 minute clock
24-20-16-12 goblet squats

* run one suicide with your partner before starting each set of goblet squats.

notes :
- can use an form of resistance for goblet squats.


Back Squat - 5 min wu + every 2 mins perform sets listed.


notes :
- set 1 = 5 reps  @ 65%
- set 2 = 3 reps @ 75%
- set 3 = 1+ reps  @ 85%


Front Squat - 5 min wu + every 2 mins perform sets listed.


notes :
- set 1 = 5 reps  @ 65%
- set 2 = 3 reps @ 75%
- set 3 = 1+ reps  @ 85%


8 rounds
for max reps:
20 secs of pull ups
10 secs rest
20 secs of push ups
10 secs rest
20 secs of wall balls (20/14)
40 secs of rest

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