Call Us: (661) 205-9763

Monday

9
Nov

Monday

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SKILL

 

Row 500 mtr

then…

3 Rounds of:

 

40 DU’s

5 Pause Squats (:15 sec hold)

20 Walking Lunge and twist

 

STRENGTH

 

Back Squats

(Please stick to the %’s)

 

5 @ 40%

5 @ 50%

5 @ 60%

 

Complete 5 Strict Pull Ups between each set!!

 

WOD

 

For time:

 

30 Wall Ball

30 KBS (53/35)

50 Box Jump Over

30 KBS (53/35)

30 Wall Ball

(15 min cap)

 

AFTER PARTY

 

3 x 15 Tempo Sit Ups