(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

FRIDAY 11.30.18

November 29, 2018

 

FITNESS

A.
5 Sets:
3 Front Squats+ 5 Back Squats

B.
4 rounds:
In 4:00 complete
600/500m Row
20 Hand release Push-Ups
AMRAP Devils Press

1:00 rest between rounds

_________________________________________________

PERFORMANCE

A.
5 Sets:
3 Front Squats+ 5 Back Squats
Loaded at 57.5% of 1RM Back Squat
*perform the front squats, quickly re-rack the barbell, then immediately perform the back squats.

B.
4 rounds:
In 4:00 complete
600/500m Row
8 Deficit Handstand Push-Ups
AMRAP Sandbag Over shoulder (150/100)

1:00 rest between rounds 

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