7/6/15

4thofJuly

Workout of the Day

Every 4 minutes, for 20 minutes (5 sets):
Back Squat @ 20X2
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – Max Reps @ 85%

*For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.
+
For max reps/meters:
2 minutes Airdyne for Calories
-Rest 60 seconds-
2 minutes of Box Jump-Overs 24″/20″
-Rest 60 seconds-
2 minutes of Dumbbell Thrusters
-Rest 60 seconds-
2 minutes Airdyne for Calories
Post scores for each portion.

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