December 30, 2016
FRIDAY!
STRENGTH: (15:00)
3 Rep MAX Front Squat!
*Clips are required. De Load with Care!
SCALED DOWN OPTION:
3 Rep Semi Heavy Front Squat!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
12/10 Calorie Bike
10 Front Squats #95/65
30 Plank Hold Shoulder Taps
30 Bicycle Kicks
MET CON: For Time (12:00)!
Goal: Sub 10:00! Total reps = your score!
E:
400 M Run
150 Dubs
200 M Run
100 Dubs
400 M Run
150 Dubs
RX:
400 M Run
100 Dubs
200 M Run
100 Dubs
400 M Run
100 Dubs
SCALED:
75 Dubs (250 Singles)
200 M Run
100 Dubs (200 Singles)
400 M Run
75 Dubs (250 Singles)
200 M Run