May 22, 2017
Strength: Back Squat (5/3/1+)
75%/85%/95%…last set is for max reps
*Percentages are based off 90% of 1rm (+ 10 pounds)
Conditioning: For Distance
12 Minute EMOM, alternating between:
Minute 1: 15 KB Swings (70/53)
Minute 2: Row for max meters
*Must complete the 15 swings every other minute for score to be RX’d. No rest between minutes!
Conditioning: 3 Rounds for Reps
FGB: Bodyweight Edition
*1 min per station:
Rest 1 min
*Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 minute. The clock does not stop or reset between stations. Log one total for each of the 5 movements.