Friday 121616

Pick 1
Strength Focus
Back Squat
5RM
Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

Strength Focus
Every 3 minutes for 12 minutes (4 Rounds)
10 Length Lightweight sled pull

Gymnastics Focus
3 Sets of:
12-9-6
Dumbbell Squat Snatch (50/35)
Handstand Push Up
Ring dip
Rest 3 minutes beween sets

Endurance and Cardio Focus
2 Rounds
Maintain 1:38-1:42/1:54-1:58 On the rowing machine for as long as possible
Rest 2 minutes between attempts