Friday 5.4.18

Essentials:
A.
3 Sets
Back Squat x 10-12 reps
+
Seated Box Jump x 6 reps
Build in weight
On the 4min Marks

B.
20min EMOM
1. Jumping Pull Up x 12 reps
2. Assault Bike x 40 sec
3. Dumbbell Overhead Step Back Lung x 4 reps per Arm
4. Run x 150 meter
5. No Pushup Burpee x 10 reps

Fitness:
A.
3 Sets
Back Squat x 10-12 reps
+
Seated Box Jump x 6 reps
On the 4min Marks

B.
20min EMOM
1. Strict Pull Up x 4/2 reps
2. Assault Bike x 40 sec @60/55 RMP or Greater
3. Dumbbell Overhead Squat x 4 reps per Arm 55/45
4. Run x 150 meters
5. Burpee Box Jump Over x 5 reps 30/24

Performance:
A.
3 Sets
Back Squat x 10-12 reps
+
Seated Box Jump x 6 reps
On the 4min Marks

B.
25min EMOM
1. Strict Pull Up x 7/5 reps
2. Assault Bike x 40 sec @60/55 RMP or Greater
3. Dumbbell Overhead Squat x 4 reps per Arm 85/65
4. Ski x 40 sec @850/750 cal per hour or Greater
5. Burpee Box Jump Over x 7 reps 30/24