11.20.2017 Back Squats and Overhead Metcon

STRENGTH/SKILL:
Back Squat 4 sets x 4 reps @75% of 1 rep max

METCON:
For Time:
3 Sets
400m Run
10 Ground to Overhead 95#/65#
10 Overhead Squats

Extra Credit- Beginning of a 6 week gymnastics/midline strength cycle
For Time
40 Ab Mat Sit Ups
30 Air Squats
20 Push Ups
10 Strict Pull Ups

*Thanksgiving Week Schedule - Normal Hours Mon, Tue, Wed, Sat - Gym closed Thur, Fri

Steve Musha