We had planned to do Murphy today, but because of the weather change it’s back to tomorrow!

here is what we have planned for today:

Back Squat

15 Minutes working on depth and range of motion

set 1 – 50% – 7 reps

set 2 – 65% – 5 reps

set 3 – 80% – 3 reps

deload to starting weight

​set 4 – 60% – 20 reps in as few sets as possbile

17 Minute Running Clock

4 minutes

6 box jumps

15 double unders

2 minute rest

6 minutes

9 ring rows (advanced have elevated feet)

12 KBS 24/16

15 Atomic Sit-ups

2 minute rest

3 minutes – Max Effort ROW – distance

 

 

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s