12/11 Tuesday

Warm-Up: PVC

20 BACK EXTENSION
20 PASS THRUS 20 OVERHEAD SQUATS
20 RING ROWS
20 GOOD MORNINGS
X 2

Fitness/XFitSport

5 sets:

8 Back Squat @ 20X0 – use 155/125lb per set

Row 2 minutes @ 80%

3 min rest

+

10 min

+

5 sets:

8 DL @ 20X0 – use 225/175lb per set

Row 2 minutes @ 80% – damper 5/3

3 min rest

 

*Weight loads for fitness group will be determined on an individual basis*