Monday 11.9.20

Prep
2 Sets
Bike x 60 sec
Single arm single leg crossbody Plank x 15 sec per side
Cossack Lunge Hold x 15 sec per side
Goblet Jefferson Curl x 5 reps

Essentials
A.
3 Sets
Back Squat x 6,5,4 reps no tempo
Rest 30 sec
Hang From Bar x 30-45 sec
On the 3 min mark

B.
2 Sets
Barbell on Back Step Back Lunge x 7 per leg
Rest 20 sec
Low Box Lateral Skater switch Steps x 6-8 per leg
Rest 20 sec
Heavy Farmers Carry x 100 ft
On the 3 min mark

C.
For time :
Wall ball x 50 reps
Step Back Lunge x 75 reps
Box Step Ups x 100 reps 24/20
*every 2 min stop and perform
Power clean x 1 reps
Deadlift x 3 reps

Fitness
A.
3 Sets
Back Squat x 6,5,4 reps no tempo
Rest 30 sec
Strict Pull Up x 2-5 reps ; add weight if able to do the 5 reps unbroken
On the 3 min mark

B.
2 Sets
Barbell on Back Step Back Lunge x 7 per leg
Rest 20 sec
Low Box Lateral Skater switch jumps x 6-8 per leg
Rest 20 sec
Heavy Farmers Carry x 100 ft
On the 3 min mark

C.
For time :
Wall ball x 50 reps 20-10ft/ 14-9ft
Jump Lunge x 75 reps
Box Step Ups x 100 reps 24/20
*every 2 min stop and perform
Power clean x 1 reps 165/105
Deadlift x 3 reps 165/105
RX+ : 205/135