Monday February 4th 2019

Monday

A.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4, 325 x 2 reps.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters (50/35 lbs)
Chest-to-Bar Pull-Ups

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Staiton 1 – Bulgarian Split Squat (Left) x 8 reps @ 31X1
Station 2 – Bulgarian Split Squat (Right) x 8 reps @ 31X1
Station 3 – Supinated-Grip Strict Pull-Ups x 8-12 reps @ 2110
Station 4 – Prone Plank Hold x 60 seconds

B.
For time:
21/15 Calories of Rowing
21 Dumbbell Thrusters
10Burpees
15 Dumbbell Thrusters
5 Burpees
9 Dumbbell Thrusters