Monday October 7th

Strength:

Back Squat: Every 90 seconds (9:00 total)

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Metcon:

"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)

Every 4:00 starting at 00:00 you complete 8 chest to bar, 8 burpee box jump overs and 50' walking lunge. With the remaining time you accumulate calories on the bike, score is total number of calories.