Monday 011617

Today's Recommendation: Pick 1 you need the most

Strength Focus
3 Rounds
7 Front squat (225/155lbs)
21 Bar facing burpees
7 Front squat (225/155lbs)
Rest 90 seconds
*If unable to use Rx Weight, use 70-80% of 1 RM

Cardio and Endurance Focus
3 Rounds
30 Box jumps 24/20″
30 Assault Bike calories
Rest 90 seconds

Crash B's Focus
3 x 7 Minute Row - Rest 3-7 Minutes inbetween each set.
No restind during the 7 minute sets, it is continious 7 minutes at the specified stroke rates.

Set 1:
4 Minutes at 20 strokes/Minute
2 Minutes at 22
1 Minute at 24
*Not max effort each set, focus on correct technique and form

Set 2
3 Minutes at 22
2 Minutes at 24
2 Minutes at 26
Try to produce more power with your strokes during set 2. Keep form and technique.

Set 3
3 Minutes at 24
2 Mintues at 26
1 Minute at 28
1 Minute at 30
**This set is at max effort for those stroke rates.