Oct 7, 2019

Monday
Challenge:Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition
Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.

WOD
"Rug Mouse"
20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

L1-
20 min Row*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Ring Rows
8 Burpees onto a 45# plate
50’ Single Dumbbell front rack walking Lunge

Score for both as distance traveled on either bike or rower.

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