14900385_1129777157076426_3459243447468696882_nHealth and Fitness

A. Four sets of:
A1. Front Squat x 6-8 reps (increase from last week) @21X1, Rest 45 seconds
A2.  Paloff Press x 15 each, Rest 45 seconds

A3. Double under Practice x 45s, rest 45s

B. 8 minute Clock, 

Complete 6 rounds of:

12 kb swings 53/35lb
12 Abmat Situps
In the remaining time,
Row – max cals
*Score = cals rowed

Classic:

A. Front Squat

Ramp up: 

1×8 @50%

1×5 @60%

1×3 @70%

Working Sets:

4×6 @ 75-80% (across) 

B. 8 minute Clock,
Complete 6 rounds of:

12 kb swings 53/35lb
12 Abmat Situps
In the remaining time,
Row – max cals
*Score = cals rowed

C. 3 sets
Choose weights for quality:
10 Split squats on each leg
10 Single arm DB rows @2011