October 21, 2014 admin

10/21/14

1a. 4×8-10 BB Glute Bridge, rest :30
1b. 4×8-10 Ring Row, rest :30

2. AMRAP 12mins:

300m/250m Row
8 Burpees – over rower


Competitor’s Program

1. Back Squat: 5@70%, 5@80%, 2@85%, 3@90%, 1@100%, rest as needed

2. Front Squat: 5@65%, 4@75%, 4@80%, 4@85%, rest as needed

3. 4×25′ Banded Glute Walk – ea, rest :60

4. Every 2mins x5:

10 Box Jump Overs 20/18″
8 C2B Pull Ups
10 Burpees

Notes:  Record time for each round.


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