4 cycle met con
3 min on 90 sec off for 4 cycles AMRAP
12 KBS 2/1.5/1.5/1
6 burpees
3 MU
Powerlifting Program:
| 9/20/2015 | SUN | ||
| SQUAT | BENCH | DL | |
| 3-5-7-6-4-2 @70% | 4x3 @80% | CG 3x6 @57.5% | 5x4 @75% |
| 9/20/2015 | SUN | ||
| SQUAT | BENCH | DL | |
| 3-5-7-6-4-2 @70% | 4x3 @80% | CG 3x6 @57.5% | 5x4 @75% |
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back