Monday 10.4.17

Back Squat Every 2 minutes for 10min (5 sets) 3 reps @ 65-70% of your current 1RM

This is a deload week. Please do not exceed the percentages. We need to deload the central nervous system this week, and then we will start a new strength cycle next week.

6 rounds

1 minute row for max distance

30 seconds rest between rounds

OR

8 Rounds 12 second max effort AB 48 second easy spin recovery

*AB sprints provided if no rowers available

Rest 2 minutes

For time

10 20 30 20 10

Kettlebell swings @ 24/16kg

Push ups

*25 double unders after each set

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