Monday 13.08.2018


Fitness/Performance

1) Back Squat, 3x5

2) "Thin Air"

4 Rounds

40 Air Squats

30 Sit-ups

15/10 Calorie Row

Competition

1) Build to a 7 Rep Back Squat

7 reps at 35%

5 reps at 45%

3 reps at 55%

2 reps at 65%

2 reps at 70%

1 rep at 75%

continue to climb with singles until you reach your target attempt

2) Front Rack Reverse Lunges, 2 x 20 at 40% of 1RM Front Squat

3) "Thin Air"

4 Rounds

40 Air Squats

30 Sit-ups

15/10 Calorie Assault Bike


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