092018

THURSDAY!!!!!!



Warm Up: For back squat start at a weight you can easily do 1 rep, something a little challenging.Then add a percentage of weight every time until you hit your max or increase by every 10 lbs. If you go over, scale the added weight down
-Stretch
-Build to a Back Squat 1 Rep Max



WOD#1: Full body circuit. Row .6 miles as fast as you can and then continue the workout with  21-15-9 reps of those 3 movements.
-FOR TIME

• 1000 m Row

-THEN-
21-15-9 (135/95)

• Deadlifts
• Burpees
• Push Jerk

COOL DOWN: Just an easy burnout for legs. Jump rope as fast as you can
"Burn Out"

• 200 Jump Rope

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