Wednesday 11.8.17

Essentials:
A.
5 Sets
Tempo Overhead Squat x 2 reps
Tempo 10.10.x.1
On the 2:30min

B.
3 Sets
Dumbbell Overhead step back lunge x 8 reps
Knee Ups x 12 reps
Row x 24 cal @ 900/700 cal hour
Rest 2:30min

Fitness:
A.
5 Sets
Tempo Overhead Squat x 2 reps
45-55%
Tempo 10.10.x.1
On the 2:30min

B.
3 Sets
Dumbbell Squat Snatch x 8 reps 45/30
Toes to Bar x 12 reps
Row x 24 cal @ 1000/800 cal hour
Rest 2:30min

Performance:
A.
5 Sets
Tempo Overhead Squat x 2 reps
45-55%
Tempo 10.10.x.1
On the 2:30min

B.
4 Sets
Dumbbell Squat Snatch x 8 reps 65/45
Assault Bike x 12 cal @65/60 rpm
Toes to Bar x 12 reps
Row x 12 cal @ 1100/900 cal hour
Rest 2:30min