Friday April 28th 2017

By April 28, 2017Workout of the Day

Friday!
Warmup:
3 Rounds
10 Air Squats
10 Banded Goodmornings
10 Abmat Situps

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets

Boom Lite:

A.
Five sets of:
Front Squat x 6 reps @ 2011
Rest 60 seconds
Double-Kettlebell Overhead Carry x 4 Lengths of Gym
Rest 45 seconds

B.
Two sets for times of:
Row 500 Meters
30 Push-Ups
20 Abmat Situps

Rest 4-5 minutes between sets.