1.28.19

 Iron

Front Squat (Every 3 min for 18 min (6 sets))*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%

Performance

Metcon (Time)Dumbbell Overhead Squat 35/20; 20/15; even number per arm.  Partition anyway
50-40-30-20-10
Burpee 2 Target (pull up height)
25-20-15-10-5

Fitness

Metcon (Time)Dumbbell One Arm Front Squat 35/20; 20/15
50-40-30-20-10
Burpee
25-20-15-10-5

Ryan Thompson