Monday, December 9th

Strength

Back Squat Waves

*Percentages based off of last week’s 5 Rep Heavy.

Set #1: 6 Reps @ 70%

Set #2: 4 Reps @ 76%

Set #3: 2 Reps @ 82%

Set #4: 6 Reps @ 76%

Set #5: 4 Reps @ 82%

Set #6: 2 Reps @ 88%

Set #7: 6 Reps @ 82%

Set #8: 4 Reps @ 88%

Set #9: 2 Reps @ 94%

Conditioning

“Flintstones”

2 Rounds:
50 Wallballs (20/14)
40/30 Calorie Bike or Row
30 Toes to Bar
20 Alternating Dumbbell Snatches (50/35)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD