Monday June 10, 2013

Front Squat 5 x 3 @ 85% of your 1RM. In the 5th set go past 3 reps to failure; take your total number of completed reps before failure in your fifth round then use the following formula:  (weight on bar x reps x .033) + weight on bar = projected max.

9-15-21-15-9
Hands Release Burpees
Sit-ups
Kettlebell swings - Russian - 53/35