9/25/18 C12302

September 25, 2018

WU Coach Lead 0:00-10:00

 

DEFENSE 10:00-20:00

2-3 Rounds

- 10 Bent Over Row @ 25% DL

- 10 Reverse Hyper Ext. (GHD or Bench)

- 15 Pumping Back Squats @ Empty Bar

 

BACKBONE 20:00-40:00

"Back Squats"

1 x 7 @ 55%

1 x 5 @ 65%

1 x 5 @ 75%

5 x 3 @ 85%

 

BATTLE 40:00-55:00

"AMRAP 9"

- 8 Burpee to Target (Plate)

- 12 C2B / PU (sc. Jumping PU)

- 16 Alter DB Snatch @ 25% SN

 

 

 

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