Monday 03.04.2017

Scaled) 4 Rounds

min 1: 10 Push ups + 10 Squats

min 2: 12/10 Calorie Row

min 3: Max Clean & Jerks 95/65

Rx) "Row & Go"

4 Rounds

min 1: 1 Round of Cindy

min 2: 15/12 Calorie Row

min 3: Max Clean & Jerks (135/95)

Comp) 1) Primer: 3 Sets

6 Single Leg Lateral Box Step Ups

50m Farmers Carry (DB or KB)

2) Back Squats: 6 at 60%

4 at 65%

2 at 70%

6 at 65%

4 at 70%

2 at 75%

6 at 70%

4 at 75%

2 at 80%

Front Squats: 10 at 52% (of Back Squat 1 RM)

3) 3 Supersets

15 Romanian Deadlifts (moderate weight)

20 Push Ups

25 AbMat Situps 10# weight on chest

30 Band Pull Aparts

followerd by: 50 Glute Bridges