9/22/13 Monday

A) Back Squat; 4,3,2,1; rest 2-3 min

+

4 sets at 90%, each for time of:

– 10 thrusters

– 10 no push up burpee box jumps (20/16”)

– 200 m sprint

(rest walk 4 min b/t sets)

– goal is tough 1 rep on BS, go for a 1RM if feeling it

– go unbroken and add weight per set for thrusters

– find set time for each round