thursday

Strength

Back Squat 10 x 3
3 Back Squat x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Metcon

Freedom (RX'd)
Tabata (20 on/10 rest)
8 sets Max Calorie Row
-1:00 rest-
8 Sets Max Shoulder Press (45/35)
-1:00 rest-
8 sets Max Calorie Row


Independence
Tabata (20 on/10 rest)
8 sets Max Calorie Row
1:00 rest
8 Sets Max Shoulder Press (35/25)
1:00 rest
8 sets Max Calorie Row

Liberty
Tabata (20 on/10 rest)
6 sets Max Calorie Row
1:00 rest
6 Sets Max Dumbbell Shoulder Press (light)
1:00 rest
6 sets Max Calorie Row

Target Distance/Reps each set:
Row: 70/55+ Calories
Shoulder Press: 70+ Reps

Minimum Distance/Reps before scaling:
Row: 55/44 Calorie
Shoulder Press: 50 Reps