Friday, 6/17

Cash In: 1×800

Cash Out: 2×10 tuck to V-up complex

 

Basic

Three rounds of:

  • Back Squat x 8 reps @ 3011
  • Rest 60 seconds
  • Dumbbell Bench Press x 8 reps @ 2011
  • Rest 60 seconds
  • V-Ups x 20 reps
  • Rest 60 seconds
  • Increase loads by 4-5% from those used on May 28, 2015.

 

Complete as many rounds and reps as possible in 15 minutes of:

  • 20 Russian Kettlebell Swings (heavy)
  • 15 Wall Ball Shots
  • Run 200 Meters

 

Performance

Back Squat

  • *Set 1 – 5 reps @ 65%
  • *Set 2 – 4 reps @ 75%
  • *Set 3 – 3 reps @ 85%
  • *Set 4 – 2 reps @ 90%
  • *Set 5 – 1 rep @ 95%
  • *Set 6 – 2 reps @ 95%
  • Rest 2 minutes between sets

Complete as many rounds and reps as possible in 15 minutes of:

  • Run 200 Meters with Medicine Ball
  • 15 Wall Ball Shots (20/14 lbs)
  • 15 Kettlebell Swings (32/24 kg)
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