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10/7/2017

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Strength
Back squats
8 – 65%
6 – 75%
4 – 80%
4 – 85%


Workout

3 RFT
5 Dips
10 Burpees
Run 400m

*This is a ‘see how fast you can go’ workout. With that said, don’t short change yourself on range of motion (ROM) on the dips – shoulders below elbows at the bottom and full extension of arms at the top – or on the burpees by keeping the hips closed aka ‘bent over’ instead of standing up all the way. No creeper burpees.