Monday 090516

Warm Up
3×10 Reverse Hyper
AMRAP 4:00
Row 150m
10 Goblet Squats

Back Squat
5×5 @60%
This is a back off on the weight, but not on speed. Get your body ready to set a PR next week by moving fast again today. FAST out of the bottom.

Press
5×5 @60%
Same idea as the squats, be FAST.

Endurance
6 Rounds
Assault Bike 30/20 calories
Rest :90

Pick 1...which needs more work
Metcon

3 Rounds for Time
400 M Run
30 Squats
20 Push Presses (115/75)

Skills
EMOTM 6
4 Strict Muscle Ups