Monday, October 3rd

Workout of the Day
Fitness
A. Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds
B. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Air Squats
Rest 2 minutes between sets, and complete a total of four sets.
 
Performance
A. Take 10-15 minutes to build to 85% or more of your 1-RM Back Squat,
and then…
B. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1
C. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)
Rest 2 minutes between sets, and complete a total of four sets.
 

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