Monday, October 29th 2018

A1) 4×5/5 Weighted Lunges (back rack) , rest 5s
“A2) 4×5 Front Squats
rest 5s”
“A3) 4×5 Back Squats
Rest 2-3min”
***start with 50% of FS 1RM and increase if solid

B) For time
30 Ring Dips
50 Burpees to plate

KODAFIT:

10 Minute AMRAP 10 sit ups 20 m bear crawl sprint 10 renegade rows
3 minutes rest
15 Minute AMRAP 10 sit ups 10 DB Squats 10 DB S2OH
5 minutes rest
3 rounds for time 20 sit ups 15 squat jumps 10 hand release push ups