Monday’s Workout: 10-8-18

Strength:

 Performance Challenge: Work on your template!

Black: Back Squat – Try to complete one more rep in your AMRAP set from last week!

12 reps @ 60% of 1 RM

10 reps @ 65% of 1 RM

8 reps @ 70% of 1 RM

6 reps @ 75% of 1 RM

AMRAP @ 60% of 1 RM

 

Green: Goblet Squat:5 sets of 10 reps with a moderate weight

 

Conditioning:

Black or RX: Complete the following for time:

20 Thrusters 75#/55

Run 400 meters

20 Thrusters 75#/55

 

Green or Scaled: Complete the following for time:

20 Bucket tosses 20#/15

Row 400 meters

20 Bucket tosses 20#/15

 

Blue or RX+: Complete the following for time:

20 Thrusters 95#/65

Air-bike 25 calories

20 Thrusters 95#/65

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