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Monday, March 16, 2015

Squat
Work up to new 5RM
Rest as needed between sets
Drop weight 15% and perform 3 more sets x 5 reps
Metcon
Kipping pull up Challenge(alternate is inverted row)
Perform 4 reps rest 10 seconds and repeat until unable to complete 4
Rest 2 minutes
Perform 3 reps rest 10 seconds and repeat until unable to complete 3
Score is total number of reps completed
Rest 3 minutes
For Time
1000m row
At the top of each minute perform 8 jumping lunges

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