WARMUP
On own mobility for 5 min
at 5min after begin:
3rds
50 du or 100 singles
15 air squat
10 hrpu
at 5min after begin:
3rds
50 du or 100 singles
15 air squat
10 hrpu
Back Squat For 1 Rep Max
50% x 3
55% x 3
60% x 3
55% x 3
60% x 3
70% x 2
75% x 2
80% x 2
85% x 1
90 % x 1
max x 1 and Record
Fran
21-15-9
Thrusters (95#/65#)
Pullups
Thrusters (95#/65#)
Pullups
Turkey Challenge
day 22 of 25
25 v sit ups
25 bridge sit ups
25 flutter kicks
25 rower pikes
day 22 of 25
25 v sit ups
25 bridge sit ups
25 flutter kicks
25 rower pikes
