Monday 9/8

Fitness:
A. Back Squat x 10 @ 60%, x 8 @ 70%, x 6 @ 75%, x 4 @ 80%
B1. Dips x 10 x 3 sets
Rest 30 Sec.
B2. Hollow Hold x 1 min x 3 sets
Rest 30 sec.

+

50 DU's or 150 Singles
10 Burpees
40 DU's or 120 Singles
10 Burpees
30 DU's or 90 Singles
10 Burpees
20 DU's or 60 Singles
10 Burpees
10 DU's or 30 Burpees
10 Burpees

Performance:
A. Back Squat x 10 @ 60%, x 8 @ 70%, x 6 @ 75%, x 4 @ 80%
B1. Muscle up x 5 x 3 sets
Rest 30 Sec.
B2. L-sit Hold x 45 UB sec. (5 Burpees every time you drop) x 3 sets
Rest 30 Sec

+

50 DU's
10 Burpees
40 DU's
10 Burpees
30 DU's
10 Burpees
20 DU's
10 Burpees
10 DU's
10 Burpees