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©2018 by Freedom Athletic Academy.

MONDAY 3.18.18

March 18, 2018

 

FITNESS 


A.
Back Squat
6-4-2-6-4-2 @ 22X1 tempo

B.
3 Sets:
Farmers loaded (db or kb) reverse lunge x 8/leg
Lying heel slides x 8 reps
Plank march with legs x 45-60s

C.
AMRAP in 10:00
20/15 Calorie Bike
15 Thrusters
20/15 Calorie Row
15 Ring Rows
_______________________________________________________

PERFORMANCE

A.
Back Squat
3@50%
3@60%
3@70%
3@75%
3@80%

B.
3 Sets:
Single arm high pull x 8/side
Waiters carry x 100’ per side

C.
At 0:00
2 RFT:
15Thrusters (96/65)
15 CTB Pull-Ups

At 5:00
2RFT:
15 DB thrusters (50/35)
15 CTB Pull-Ups  

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