October 3, 2014

A. EMOM For 16 minutes 

-30 sec. Wall Balls

*rest 30 sec. 

-30 sec. Sit-ups 

*rest 30 sec. 

+

8 Minute EMOM

-20 sec. Burpees

*rest 40 sec. 

B. Back Squat

1x10 @ 60%

4x3 @ 75-80%

1x20 @ 55% (up 5# from Monday)

C. 5 Sets: 

45 sec. Russian Twist 

15 Leg Lifts