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Friday

Fitness

A1: Back Squat (5 sets x 3 reps )
add #5 from last week and keep same weight across all 5 sets
rest 1 min
A2: Seated Dumbbell Press (5 sets x 6-8 reps )
rest 1 min
   +
Metcon (3 Rounds for reps)
2 sets
90 sec wall balls
rest 90 sec
90 sec assault bike
rest 90 sec
90 sec burpees
rest 90 sec
Performance
A1: Back Squat (70×5  80×3  90×1  75×5  85×3 95×1 )
rest 1 min
A2: Handstand Push-ups (6 sets x AMRAP strict reps )
rest 1 min
    +
Metcon (AMRAP – Rounds and Reps)
2 sets
90 sec wall balls
rest 90 sec
90 sec assault bike
rest 90 sec
90 sec burpees
rest 90 sec

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