August 13, 2018

CROSSFIT
Strength: Tempo Back Squats (3-3-3-3-3)
*3 Seconds down, 1 second pause in bottom, 1 second up, 1 second at the top before the next rep
*Increasing
Conditioning: 4 Rounds for Time
Every 5 Minutes for 20 Minutes Complete:
500m Row
15 Box Jump Overs (24/20)
10 Handstand Push Ups

SWEAT
Conditioning: 5 Rounds for Time
15/10 Cal Assault Bike
20 Wall Balls (20/14)
15 Burpees