Tuesday 10.07.2018


Fitness

"Liquid Laugh"

5 Rounds

1:00 Front Rack Dumbbell Step Back Lunges

1:00 Single Unders

1:00 Calorie Row

1:00 Rest

Performance

"Liquid Laugh"

5 Rounds

1:00 Front Rack Dumbbell Step Back Lunges 35/25

1:00 Double Unders

1:00 Calorie Row

1:00 Rest

Competition

1) Strict HSPU, 3 Rounds

40% of Max Set

35% of Max Set

30% of Max set

1:30 Rest between rounds

goal is to complete the % with as little rest as needed between

2) Back Squat, OTM x 12, (3 Rounds)

minute 1 - 6 Reps @ 65%

minute 2 - 4 Reps @ 70%

minute 3 -2 Reps @ 75%

Minute 4 - Rest

3) "Liquid Laugh"

5 Rounds

1:00 Max Front Rack Dumbbell Step Back Lunges 50/35

1:00 50 Double Unders

1:00 Max Assault Bike Calories

1:00 Rest


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