September 10, 2018

September 10, 2018

partner warmup

10 minute clock to complete:

40 calorie row

400 meter run (together)

30 calorie row

300 meter run (together)

20 calorie row

200 meter run (together)


Back Squat - 5 min wu + 6 sets, every 2:30 x 1 rep. 

notes:
- find new one rep max.
- recommended build to 1 rep :
set 1 - 60-70%
set 2- 70-80%
set 3 - 80-90%
set 4 - 85-95%
set 5 - 95-102%
set 6 - 100+%


for time :
3 rounds of :
200 meter run
12 burpees
24 wall ball (20/14)

notes :
- rx+ = run carrying wall ball

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