10.10.14 – Lift and Metcon(4RFR-PU)
October 9, 2014
10.13.14 – 4x4Min Metcon
October 13, 2014

Strength:

Fitness:
Four sets of:
Deadlift x 6-8 reps
Rest 30 seconds
Push-Up x 10-15 reps
Rest 30 seconds
Front Plank x 60-90 Seconds
Rest 30 seconds

Performance:
Four sets of:
Deadlift x 3-5 reps
Rest 90 seconds
Tall Box Jumps x 1.1.1 (10 Seconds between reps)
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

MetCon:

Fitness & Performance:
Three rounds for time of:
500 Meter Row or 400m Run
15 Burpee Box Jumps
25 Kettlebell Swings (53/35)