12.16.14 – Lift and MetCon(4RFT)
December 16, 2014
FS and 2 Sets x ME(WB/KBS/SPU)
January 11, 2015
Back Squat

Fitness:
3 Rounds
Back Squats x 6-8
1 Minute Rest
Sit Ups x 10-20
1 Minute Rest
RDL x 6-8
1 Minute Rest
Back Squat 
Performance
2 Reps EMOM for 12 Minutes
Minute 1-4 @ 60%
Minute 5-8 @ 70%
Minute 9-12 @ 80%
Metcon (AMRAP – Reps)
Two sets of:
Against a 6 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (53/35)
Burpees x Max reps

Rest 6 minutes between sets