November 2, 2015 admin

11/02/15

1a. 3x:30 Banded Anti-Roation, rest :30
1b. 3×12 Front Crawls, rest :30

2. 21-15-9 (6min cap)

Row Calories
Wall Balls

Rest 6mins

21-15-9 (6min cap)

Air dyne Calories
Burpees


Competitor’s Program

1. Front Squat: 3-3-3-3-3, rest as needed

2. 2 Sets – for reps

:60 Push Ups
:60 BB Curls 65/45
:60 Push Press 65/45
:60 Ring Rows

Rest :60 after each movement

3. For Time:

20 Box Jump Overs 20/16
20 Jumping Squats 45#
20 Russian KB Swings 24/16
20 Airdyne Calories


“You must take personal responsibility.  You cannot change the circumstances, the seasons or the wind, but you can change yourself.  That is something you have charge of.” – Jim Rohn

Nail The Front Squat

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