Cycle 1 Day 21

8/31/15

1.  Warm Up
a.  4 x 10 Reverse Hyper
b.  3 x 12 Hip Ext.
c.  4 min AMRAP
150m Row
10 Goblet Squat

2.  Strength
a. Back Squat 5 x 5 @ 60% (150#)
5 @ 150/150/150/150/150#
b.  Strict Press 5 x 5 @60%
5 @ 60/60/60/60/60#

3.  Bitch Work
6 Rounds
20 cal Assault bike
rest 90 sec

4a.  MetCon
10 min AMRAP
15 KB Snatch L arm @ 25#
15 KB Snatch R arm
30 Burpees

2 Rounds