Strength 15-08-2019
1) Wide Stance Box Squat: 5 x 4 @70% of last Monday's 3RM or 60% of 1RM Back Squat, every 90s.
2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s.
Conditioning 15-08-2019
For time:
50 Deadlifts @100/70kg
100 Air Squats
50 Hanging Straight Leg Raises
100 Walking Lunges (Total Reps)
18:00 Time Cap
Extra Credit 15-08-2019
1-Arm KB Rows w. rotation: 4 x 8 ea. Rest 60s.
Open Gym
Make a note of your achievements in 'Open Gym'