Thursday 10.29.20

Class Times:
11:30am
4:15, 5:15 & 6:15pm

Strength

Front Squat
2 sets of 8 reps @70% 1RM
3 sets of 7 reps @75% 1RM
*Rest 2 mins between sets

Metcon

4 sets
AMRAP 5 Mins:
15/12 Calorie Assault Bike (OR 21/15 Cal Row)
15 Bench Press 135/95#
15 GHD Situps
10 Strict Pullups
*Rest 90 seconds between sets

After Rd 4, rest 90 secs then do one round for time

*** Scaled Option ***
4 sets
AMRAP 5 mins
12/9 Calorie Assault Bike (OR 15/12 Cal Row)
15 Bench Press 115/80#
12 GHD Situps
6 Strict Pullups
*Rest 90 secs between sets

After Rd 4, rest 90 secs then do one round for time