Tuesday November 20th 2018

Tuesday

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

B.
For time:
800 Meter Row
80 Alternating Dumbbell Snatches (55/35 lbs)
30 Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)
800 Meter Row

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Goblet Squats 8-10 reps @ 30X1
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Medicine Ball Hamstring Curls x 10-12 reps @ 2111

B.
For time:
800 Meter Row
80 Alternating Dumbbell Snatches
20 Walking Lunges with Dumbbell Farmer’s Carry
800 Meter Row