Friday 7/10/2015

Phill Arcay

A.  Strength  

Front Squat

3 Rep Max  

ME set @80% 

Bench Press

3 Rep Max

ME set @80% 

B.  Metcon 

5 wall balls 20/14

10 sit ups

30 double unders

10 wall ball

15 sit ups

30 double unders

15 wall balls

20 sit ups

30 double unders

20 wall balls

25 sit ups  

30 double unders......

C.  EMOM x12

E:  Strict Chin Ups

O:  Parallete Push Ups

*athlete chooses rep count  

D.  Core 

5 min plank hold

*Every time you break 10 hollow rocks