Tuesday, December 6th 2016

Warm-Up:

Row 1000m

 

Movement Prep:

Wall Squats x 20

4 Rounds:

10 x Goblet Squats-16kg/12kg

8 x Ring Rows

200m Run @ Easy Pace

 

Strength:

4 Sets of:

Back Squat – 4-6 Reps @ 60-70%

Rest 90 Seconds

Strict Ring Pull-Ups – 6-8 Reps

Rest 90 Seconds

Then:

100 Rep Back Squat Challenge

Complete 100 Reps of Back Squat at 50% of 1RM.  Every time the bar is set down or racked, stop and immediately complete 10 Burpee Pull-Ups before resuming.