Monday 9/22

Locker and Mens shorts sign up will only be up for a few more days. Remember if you don't sign up then you miss out. 

Fitness-
A1. Back Squat -
10. 8 .8 .8, building each set
rest 30 sec
A2. Strict Pull ups x 5 x 4 sets
rest 30 sec
A3. Tuck ups x 25 x 4 sets
rest 30 sec

+

3 Rounds
25 Wall Balls (20/14#)
15 KB Swings (53/35#)
10 Pull ups

Performance-
A1. Back Squat -
10 @ 60%, 8 @ 70%, 8 @ 75%, 8 @ 80%
Rest 30 sec
A2. 30 DU's immediately to 3 MU's x 4 sets
Rest 30 sec
A3. V-ups x 25 x 4 sets
Rest 30 sec

+

5 Rounds
20 Wall balls
10 Hang Power Cleans (95/65)
10 CTB Pull ups