Wednesday 10.19.2016

Strength

10 x 2 Front Squat @ 55%

Conditioning

“Michelangelo”

21-15-9
Wall Ball 20/14
Burpee to Plate 45/25
KB Swing 53/35

Finisher
5 x 20 Plank Plate Slides

Competition
5 x 5 Romanian Deadlift Heavy)
3 x 10 GHR

Beginners’

Strength

10 x 2 Back Squat (light and fast)

Conditioning

15-12-9
Wall Ball
Burpee
KB Swing

Finisher
3 x 20 Plank Plate Slides