04.07.2017 Strength & Conditioning

Strength
Back squat
3RM
-10 lb. x 3 x 1 set
-15 lb. x 4 x 2 sets

Conditioning
20 minute AMRAP
20 Calorie row
20 Burpees
20 Pull ups
20 Push ups
20 Lunges
20 Air squats
20 Toes-to-bar
20 KBS (53/35 lb.)
20 Goblet squats (53/35 lb.)
20 Wall ball shots (20/14 lb.)