Tuesday’s Workout: 11-17-15

Strength:

Squat options:
Black: Back Squat 3 x 5 @ 75-80% of 1 RM
Green: Goblet squat: 3 x 12
Blue: Back Squat 3 x 10 @ 60-65% of 1 RM
Purple: Back Squat 4 x 1 @ 90%+ of 1 RM

Upper Body Pull Options
Black: Pull ups 3 x5 (add weight if needed)
Green: Batwing 3 x 20 seconds
Blue: 3 point dumbbell row 3 x8 reps
Purple: Snatch pulls 4 x 2 @ 90-95% of 1 RM Snatch

Conditioning:
In 7 minutes,
Row 500 meters / 50 cals on the Airdyne
40 mountain climbers on each leg
30 wall balls 20#/14 / air squats / wall balls 20#/14 / wall balls 20#/14
20 hanging knee raises / PUBAMS/ toes to bar / toes to bar
AMRAP Slam Balls 20#/14 / slam balls 15#/10 / hang cleans 135#/95 / hang cleans 165#/110

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