TUESDAY 9.10.2019

TUESDAY 9.10.2019

STRONG

Bench Press

40% X 5

50% X 5

60% X 5

75% X 5

85% X 3

95% X 1+ (max rep set)

METCON-BURN

MOBILITY

Pass Through with PVC

15-20

Barbell Ankle Stretch

hold for 0:60

Thoracic Mobility on foam roller

Metcon

"Hot Sauce"

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats 75/55

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats 95/65

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats 115/80

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats 135/95