10.13.14 – 4x4Min Metcon
October 13, 2014
10.16.14 – Lift and 10 Min Metcon
October 15, 2014

Strength:

Fitness:
3 Sets
Back Squats x 8-10 (Work on depth, technique over weight)
Rest 60 Seconds
Single Arm KB Row x 8-10 (Each Arm)
Rest 60 Seconds
Mountain Climbers x 30 reps (This does not include the push up)
Rest 60 Seconds

Performance:
Back Squat (Week 4 of 7)
10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
*2-3 Minutes between Sets

MetCon:
For Time:
21/18/15/12/9
– Shoulder to Overhead (115/75)
* Run 200m after each set.