May 21, 2018


3 sets
200m Run
5 Yoga Push ups
5 C's & D's
5 Bootstrap squats
Bench Press (4x5)
Do 6-8 Wide grip pull ups after each set. If you cant perform strict pull ups, please modify with a band. NO kipping. The point of this is to develop strict strength.
Metcon (Time)
4 sets
15/12 Calorie bike
10 Air squats
15/12 Calorie bike
25 Double unders
10 Burpees
TIme cap: 16 minutes
*Dont skip this because it isnt "fancy". We will be testing our 1rm back squat on Tuesday and this workout should prepare your body for it! :)
Optional Accessory
No optional work today. Take this time to do some recovery work. I would like you to be fully prepared for the back squat testing on Tuesday.

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