10
Oct
WEDNESDAY
STRENGTH
Back squat
1 x 6 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%
1 x 3 @ 85%
METCON:
OPEN
600 meter run
40 sit ups
30 push press 115#/85#
20 box jumps 30”/24”
10 burpees
20 box jumps 30”/24”
30 push press 115#/85#
40 sit-ups
600 meter run
PERFORMANCE
600 meter run
40 sit-ups
30 push press 95#/65#
20 box jumps 24”/20”
10 burpees
20 box jumps 24”/20”
30 push press 95#/65#
40 sit-ups
600 meter run
FITNESS
400 meter run
40 sit-ups
30 push press 65#/35#
20 box jumps 20”/11”
10 burpees
20 box jumps 20”/11”
30 push press 65#/35#
40 sit-ups
400 meter run