9/18/15

Strength:

Take as much time as you need to find your 1rm back squat!

Have a spotter!
Be smart!
Have FUN!!!!!!

Optional metcon

6 min AMRAP
10 wall balls (20/14)
10 KB swings (53/35)

Rest 1 minute

6 min AMRAP
10 DB snatches (55/35) (alt from floor)
200m run

Core: “Pauls Planks of Pain”

1 min plank
1 min L side plank
1 min R side plank
1 min push up plank
1 min plank