MONDAY 12.17.2018

MONDAY 12.17.2018

STRONG

Back Squat 

All percentages come from 85% of your 1RM

5 @ 45%
5 @ 57.5%
5 @ 70%
5 @ 82.5%
5 @ 95%

Bench Press 

All percentages come from 85% of your 1RM

5 @ 45%
5 @ 57.5%
5 @ 70%
5 @ 82.5%
5 @ 95%

METCON-BURN

CONNECTIVITY

Hollow Body Hold on Bar 

8 rounds of 0:20/0:10

Arch Hold on Bar 

4 rounds of 0:20/0:10

CONNECTIVITY

Arch to Hollow Snap  

3 rounds of 5-8 reps

Metcon

Badger (modified)

Three Rounds for time of:

30 Cleans, 95
30 Pull-ups
Row or Skerg 800 meters