1/9/17

(Max is increased by 10lbs)
Then compute 90% training max

Working sets
3@70
3@80
3+@90 (max reps)

Metcon
5 rounds
1 every 3 min or 4min

As fast as possible
15 box jump overs (24/20)
12 s2oh (115/75)
9 C2B pull ups

If you fail the rounds or need more rest… take it to 4 min rounds
You should be going at all out 100% intensity

20 min cap

Core:
3:00min clock ( switch every :30)
Hollow hold
Arch hold