Friday 090216

Warm Up
3 Sets
150' Sled Push - light weight
10 Hip Extensions
10 Band Walk Steps each direction

Back Squat
3×3 @92.5%

Treat every rep like a 1 rep max. Attack the bar. Get fired up before each set. Brace your midline. Be confident and do it. You got it.

Endurance
6 Mile Assault Bike
Rest 3 minutes
1 Mile Assault Bike (Max effort)

Metcon
"Barbara"
5 Rounds EACH FOR TIME
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest 3 Minutes between rounds