Monday 7-22-18

1) Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 2 reps- 2@75%, 2@80%, 2@85%, 2@87-90%, 2@90% or more.

2a) Bench Press- 5@65%, 5@70%, 4@75%, hit a heavy 3 for the day. Then dropset -20% for max reps. Tempo is 2,1,x,1. Dropset has no tempo.

2b) Front foot elevated split squat- 4 sets of 10. Controlled movement with foot on plate for elevation. Don’t bang knee into floor. Use dumbbells for added weight.

WOD

4 rounds

400 meter run. Time on equals time rested. First lap @70% effort. Second lap 100%. Third Lap 70%. Fourth lap 100%.