Wednesday 8.15.18

Essentials:
A.
6 Sets
Front Squat x 3 reps 82%
Tempo @ 30X1
On the 2:30min Mark

B.
4 Sets
Row x 12/9 cal @ 900/750 Cal per hr
Dumbbell Box Step Over x 12 reps 24/20
Dumbbell Push Press x 9 reps
Lateral Burpee Over Dumbbell x 6 reps
Rest 2:30 min

Fitness:
A.
6 Sets
Front Squat x 3 reps 82%
Tempo @ 30X1
On the 2:30min Mark

B.
4 Sets
Row x 15/12 cal @ 1100/900 Cal per hr
Dumbbell Box Step Over x 12 reps 50/35 24/20
Handstand Push Up x 9 reps
Lateral Burpee Over Dumbbell x 6 reps
Rest 2:30 min

Performance:
A.
6 Sets
Front Squat x 3 reps 82%
Tempo @ 30X1
On the 2:30min Mark

B.
5 Sets
Bike x 15/12 cal 60-65/55-60 rpm
Dumbbell Box Step Over x 12 reps 55/35 24/20
Strict Handstand Push Up x 9 reps
Lateral Burpee Over Dumbbell x 6 reps
Rest 2:30 min