7.18.18

Strength

Front Squat (Every 3 min x 6 sets (18 min))

Sets 1-3: 6- 8 reps
Sets 4-5: 4-6 reps
Set 6: 2-4 reps

Metcon (No Measure)

Performance
4 sets NFT
20 GHD Hip Extensions
20 GHD Sit Ups
20/17 cal AB

Metcon (No Measure)

Fitness
4 sets NFT
10-20 GHD Hip Extensions
10-20 GHD Sit Ups
12/9 cal AB

Ryan Thompson