11.1.18

Iron

Overhead Squat (8, 8, 6, 6, 4, 4, 2, 2)

Sets 1-2 : 8 reps @ 60-65%
Sets 3-4 : 6 reps @ 70-75%
Sets 5-6 : 4 reps @ 80-85%
Sets 7-8 : 2 reps @ 90-95%

Performance and Fitness

Metcon (Time)

2 RFT
40 Wall Ball Shots 30/20 Rx+; 20/14 Rx
60ft(30L,30R) OH Walking Lunges 50/35 Rx+; 35/20 Rx
20 HSPU
60ft(30L,30R) OH Walking Lunges 50/35 Rx+; 35/20 Rx

Ryan Thompson