Friday, 092514

Juan

A. Back SqT Cycle

1*10 60%

1*8 70%

1*8 75%

1*8 80%

B. Front SqT

1*5 60%

1*5 65%

1*5 70%

1*5 70%

C.

EMOM x 15 - 

1. 5-7 muscle ups 

2. 2x fwd bounding (3 jumps) ascending in height 

3. 10 cal sprint on bike

D. Row Cyclical : 500m x 7; rest 2:30 between ***build on prior for those consistent with cyclical work. Those new, goal is consistency here throughout and building on these splits. Athlete specific here ..high aerobic efforts