Tuesday 201124

Strength
Back Squat: 5 sets x 3 reps @ 85% of 1RM Back Squat
*Perform a set every 2 minutes

WOD
As many rounds in 15 minutes
300 meter run or row
5 muscle-ups

Note: Record total rounds/reps to log

Boot Camp
Workout
4 Rounds
40 sec DB Bench Press
20 sec Hold Arms extended
-Rest 1 minute
4 Rounds
40 sec Goblet squats
20 sec Bottom of squat hold
-Rest 1 minute
4 Rounds
40 sec DB curl and press
20 sec DB Bicep curl Hold
-Rest 1 min
4 Rounds
40 sec jump single DB thruster
20 sec Half burpees

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