12/19/16

Using a training max (90%)

Warm up with 2-3 sets
Working sets:
3@70%
3@80%
3+@90%
Remember the last set is max effort!! Shoot for 9-12 rep at least

Metcon
30-20-10
Hspu (rx+ 2/4 inch def)
Air Bike
DB snatch (55/35)(70/50) (alt from floor)

20 min cap

Core:
Paul’s plank