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Tuesday, 10/13/15

12
Oct

Tuesday, 10/13/15

Strength; Front Squat/Thruster
(Fitness)
Every 3mins x 15 (5 sets); 5 Front squats (load @65% across) + 8 SA Seated OVH press *each arm
(Performance)
Every 3mins x 15 (5 sets); 5 Thrusters *building to “todays” 5RM *no thrust-a-jerks
+
“Equipo de Cuatro”
4 Rounds for time;
Teams of 4, one person per station
Row 250m
10 Burpee box jump overs (24/20”)
Run 200m
10 Thrusters (75/55)
Note from the Coach;
Each team member will start at a different station. Once all team members are finished with their given exercise everyone will switch. Continue this pattern until everyone has performed 4 rounds.