6.26.2017

SWOD
Backsquat
3×3 @ 70%
3×3 @ 75%
Tempo 6xx1
Super Set with 2 sets of 3 depth jumps

WOD
15 Minute AMRAP
5 Handstand Pushups
7 Toes 2 Bar
10 Front Squats 95/65
(Comp challenge = Strict HSPU and 135/95)

METCON
HIIT style workout: 5 rounds, 30 sec on and 10 sec off 1. RS switch lunge press (press RS at chest level then change feet) 2. RS jumpimg jack 3. Wall Balls 4. TRX alt. single leg squat (sit butt back, squatting on 1 leg. Keep weight on heel, squeeze butt as you stand up. Alternate legs) 5. TRX tricep extension to press (tricep extension like normal and then bring arms to 90 degrees- like a military press) 6. Assault bike 7. Plate bicep curls with walking lunges

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