Wednesday 050416

STRENGTH: BACK SQUAT

2×3 @60% OF 1RM

EMOM FOR 10 MIN COMPLETE 3 PUSH PRESS @ 75% OF 1RM

METCOM: 20 MIN AMRAP
100 METER FARMER CARRY 53/35
6 SDHP 115/75
8 BOX JUMP OVERS 24″/20″
10 DECLINE PUSH UPS

Friday 042916

Max effort mile run for time
Strength: Back Squat

4×3 @50% of 1RM
TABATA: 4Rds
20 sec work 10 sec rest
Wall ball sit-ups 20/14

Ring dips

Kettlebell swings 53/35

Bench press 135/95