Friday 10/21/2016

A.  Strength

Front Squat 

5x9@50% 

Push Press 

9-9-9-9

B.  Metcon

50/40 cal Assault Bike

40 Sit-ups

30 Wall Balls 20/14

20 Burpees

10 Muscle Ups
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10 min REST
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10 Muscle Ups

20 Burpees

30 Wall Balls

40 Sit-ups

50/40 cal Assault Bike

C.  Weakness Work

Take 15-20 minutes and work on a weakness.  

D.   Odd Object Conditioning

800m Sled Pull

E.   Gymnastics

4 rounds

30' DB Bear crawl

30' HS Walk

 F.  Accessory Work 

4x15 Weighted back ext.  

4x10 DB Z press

4x10 DB Flys

4x10 Skull Crushers.