TUESDAY 5-16-17

WARM UP
5 min of cardio
3 X 10
Banded squats
Push ups
Sit ups
Lunges
STRENGTH
BACKSQUAT
2@ 50%
2 @ 60%
2@70 %
1X 2 @ 85 %
1X 2 @ 90%
1X1 @ 95 %

Wod

Each 400 for time:
Run: 6x 400 m
OR.
ROW 6X 500 m
Rest as needed between efforts.
*Pick 1 and stay with it through all 6 rounds.

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