10/10/18 C12503

October 9, 2018

WU Coach Lead 0:00-10:00

 

DEFENSE 10:00-20:00

2 Rounds

- 10 Bent Over Rows @ 10% DL

- 10 GHD Back Ext. (3 sec Pause @ Top)

- 5/5 Airborne Lunge

 

BACKBONE 20:00-40:00

"Back Squats"

1 x 7 @ 50%

1 x 5 @ 60%

1 x 5 @ 70%

2 x 3 @ 80%

1 x 3 @ 85%

1 x 2 @ 90%

1 x 1 @ 95%

1 x 1 @ 100%

 

BATTLE 40:00-55:00

"AMRAP 8"

- 8 Burpee Box Jumps

- 16 DB Alter. Squat Snatches @ 25% SN

 

 

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