Tuesday, April 17, 2018

“When you have confidence, you can have a lot of fun. When you have fun, you can do amazing things.” Joe Namath

We’re a sponsor at the Arlington Education Foundation 5K Run this Saturday, April 21, 2018. Hopefully you can come out and join us for a great cause! Click Here to Register

A. Back squat – 10@65%, 8@70%, 6@75%, 4@80% , 10 @ 70%

B. EMOM x 12
Odd: 20/16 Cal Row
Even: Max Effort Burpees in 30 Seconds

Performance: 15/12 Cal Row
Fitness: 12/10 Cal Row
Fitness Light 10/8 Cal Row

Score is total burpees in the 30 Seconds.

*Bonus
A. 15 Minute Assault Bike: Every 3 Minutes 15 GHDSU (3,6,9,12,15)

Warlock Weightlifting:
A. Power Snatch – 4×1@ 60%, 3×1@70%
Power Clean & Power Jerk – 4×1@60%, 3×1@70%
Squat jump – 3 x 3
3 Rounds: 10 DB row/arm |10 1-arm DB bench press/arm

Posted on April 16, 2018 in Daily Workout

Share the Story

Back to Top