FRIDAY 12.14.2018

FRIDAY 12.14.2018

STRONG

Back Squat 

Take all percentages off 85% of your 1 RM

5 X 42.5%

5X 55%

5 X 67.5%

5 X 80%

3 X 92.5%

8 X 67.5%

Shoulder Press 

Take all percentages off 85% of your 1 RM

5 X 42.5%

5 X 55%

5 X 67.5%

5 X 80%

5 X 92.5%

METCON-BURN

CONNECTIVITY

ABS 11 

5 Rounds of

5 Rower Roll Outs
5 Rower Pikes

Metcon

Rower Sprints

10 rounds

0:60 Work

0:60 Rest

Score EACH round for calories rowed.