9.23.14 – SP/PU and Metcon(PP/PU/300m)
September 22, 2014
9.25.14 – Metcon(Row,Run,PU)
September 24, 2014

Strength:

Fitness:
Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Russian Kettlebell Swings x 15 reps
Rest 60 seconds
Abmat Sit-Ups x 15-20
Rest 60 seconds

Performance
Back Squat
10 @ 60%
10 @ 65%
10 @ 70%
* Use the 2 Rep number that you got last week on Back Squats.
* 2-3 Minutes between Sets

Workout of the Day:
Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps