Monday 2.8.2016

Strength

Super Squats Week 1
20 min to find 20RM Back Squat

Conditioning

Mystery AMRAP

BurpeeBox Jump Over 24/20
DB Front Rack Lunge  40/30

Coaches will tell you the rep scheme. You will not know how long the workout is. The coach will keep the time on his or her phone.

Finisher
3 x 10 1 leg KB RDL

 

Competition

30 Glute Ham Raise
3 x 20 Reverse Hyper

Beginners’

Strength

Find 10RM Back Squat

Conditioning

4 Rounds

15 Burpee Box Step Over
15 Lunge in Place
*1 min Rest

Finisher
3 x 12 KB RDL