7-6-16

Strength 

*Notice changes in reps from last week.
Front Squat:
Every 2:00 for 12:00 (7 total sets) reps of – 5/4/3/1/5/4/3
*Use 95% of your 5rm for all sets. If you don’t know your 5rm, ask Chad. 
Conditioning 

With a running clock…

5 rounds of:
15 Cal row 
30 Double-Unders
Rest 1:30 after each round (including the final round) – then…
3:00 Max Distance single arm OH KB Walking lunges 24/16k (alternate every 10 steps) 

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