Monday - 9/18/2017

Warm Up:

20m Lunge + Squat

15 Ring Rows

10 Squats

5 Support Holds on rig

Mini Band Squats:
-5 Squats @3-0-3-1 Tempo
-5 Squats @3-3-x-1 Tempo
-5 Squats @4-0-x-1 Tempo

5 Strict Chin-ups

10 Wall Squats

 

Front Squat - ECC 3

6x3 @70-80% at 4-0-x-1 Tempo

 

2x3 min AMRAP - 2:00 REST

12 Goblet Squats
6 C2B/Pull-ups
*pick up ea. round where you left off

Fitness: Pull-ups, 53/35
EP: C2B, 70/53