October 15, 2019

October 15, 2019

2 rounds : 

1:30 on cardio piece of choice

50ft lunge w/ thoracic rotation and elbow to the floor 

10 dumbbell press

Front Squat


5 min warmup + 15 minutes to complete
5 reps 60-65%
3 reps 65-70%
1 rep 75-80%
1 rep 80-85%
1 rep 85-90%
1 rep 90-95%
1 rep 95-100%


partner workout
for time :
100 wall balls 20/14
50 burpee box jump over 24/20
100 toes to bar 
50 burpee box jump overs 


notes :

level 2: hanging knee raises, burpee step up and over

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