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