Strength: Squats

Back Squats

5 x 60%

5 x 65%

5 x 70%

5 x 70%

Front Squats

5 x 60%

5 x 70%

5 x 75%

5 x 80%

METCON:

“The Day After”

4 R.F.T

20 Russian Twists w/ WB  20/14

20 WB Overhead Lunges

20 Wallballs 20/14
ENDURANCE WOD 

4. RFT

400 m run

21 KBS 55/35

21 Goblet Squats

21 calories on the rower

21 KBS 

21 Goblet Squats

21 Calories on the airdyne bike