Wednesday 10.18.17

Essentials:
A.
3 Sets
Back Squat x 10/8/6 reps
Build in weight to a heavy
*No weight belt
On the 3min Marks or ADAPT

B.
4 Sets
Strap Pull x 10 reps
Dumbbell Overhead Step Back Lunge Right Arm x 10 reps
Single Unders x 50 reps
Dumbbell Overhead Step Back Lunge Left Arm x 10 reps
Row x 200 meters
Rest 2:30min

Fitness:
A.
3 Sets
Back Squat x 10/8/6 reps
Build in weight to a heavy
*No weight belt
On the 3min Marks or ADAPT

B.
4 Sets
Rope Climb x 1 rep
Dumbbell Overhead Squat Right Arm x 10 reps 55/35
Double Unders x 50 reps
Dumbbell Overhead Squat Left Arm x 10 reps 55/35
Row x 300 meters
Rest 2:30min

Performance:
A.
3 Sets
Back Squat + 80lbs of Chain x 6 reps
Build in weight to a heavy
*No weight belt
On the 3min Marks or ADAPT

B.
4 Sets
Pegboard x 1 rep
Dumbbell Overhead Squat Right Arm x 10 reps
Double Unders x 50 reps
Dumbbell Overhead Squat Left Arm x 10 reps
Ski x 300 meters
Rest 2:30min
*Sets 1 and 2 (65/45) Sets 3 and 4 (85/65)