October 10, 2016
Monday
ANNOUNCEMENT:
RX PROGRAM
WARM UP:
Pvc pipe game
Roxanne
STRENGTH:
1 1/4 Front squats
6X3 70%
METCON:
5 Rds
200 m Run
10 Back Squats 135/95
8 Box Jump overs 30/24
6 Strict HSPUs
ACCESSORY:
Shld complex
Abs
4 Rds
30 sec Weighted Plank
30 sec Rev Plank
30 sec Side Plank
MODWOD PROGRAM
WARM UP:
Pvc pipe game
Roxanne
STRENGTH:
1 1/4 Front squats
6X3 70%
METCON:
4 Rds
200 m Run
10 Back Squats 85/55
8 Step Ups and Over
6 Box HSPUs
ACCESSORY:
Shld complex
Abs
4 Rds
30 sec Weighted Plank
30 sec Rev Plank
30 sec Side Plank