Monday, 7-6-2015

Announcements: Don't forget to sign up for class! 
Visit https://cfderive.frontdeskhq.com/ schedule to sign-in!

A) Level 2/1
Back Squat
4x3 @ 80% 1RM or heavier than last week

5 seated/standing Box jumps after every set, 24/20#
-STEP DOWN

-Back squat: Linear progression each week"    

B) Level 2
Every 2 Minutes, 8 Sets
12 Wall balls, 20/14#
10 Russian KBS, 70/53#
8 CTB

Level 1
Every 2 Minutes, 8 Sets
10 Wall balls
8 Russian KBS
6 Jumping CTB

GOAL: Sprint effort repeats. Trying to maintain sprint effort and simulating the last 60-90 seconds of a workout.

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