Monday 2.18.19

Strength: 

Back Squat: 

Every 2 mins for  4 Sets: 

10 Back Squats @ 60%

Conditioning:

10*9*8*7*6*5*4*3*2*1*

Clean (full) 

Reverse Front Rack Lunge 

Shoulder to Overhead

* = 10/7 Calories on Bike (no Rower)

(23 min Cap)

RX= 115/85#
Int= 95/65#
Scaled= 75/55#
Beginner= Med Ball

Optional Accessory:
Legs:
    3x15 DB Single Leg RDL (each leg)
    3x15 Goblet Cossack Lunge
Core:
    3x20 Hollow Rocks
        (superset with 10 plank walk outs)
    3x15 Strict Knees to Chest