Strength
Back Squat 10rm
Every 3 minutes build to something heavier than last week
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
Shoulder Press 3x10
Warm up to 90% of last Mondays press 10rm
Then
Shoulder Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
WOD
For Time @ Grinder Pace
15-12-9
Burpee
Kettlebell swing 53/35lbs
Bike Cals
right into
15-12-9
Dual KB Sumo Deadlift 70/53lbs
Switch Lunge (2 = 1 rep)
HR push up