10.18.18

Iron

Back Squat (12 x 2 reps @70-80% of 1RM.  Every 75 seconds)

Performance

Metcon (Time)

5 RFT
50 Double Unders
50 ft Single Arm Kb OH Lunge (25L, 25R) 70/53#

Fitness

Metcon (Time)

4 RFT
20 Double Unders or 40 Single Unders
50 ft Single Arm Db OH Lunge (25L, 25R) 50/35 Rx+; 35/20# Rx

Ryan Thompson