11-12-15 November 12, 2015
Thursday November 12, 2015 '11-12-15'

A. Competitor

30-20-10
Cal row
Wall balls(30/24)
30 target burpees
10-20-30
Wall balls(30/24)
Cal row

Back squat:
5×5@80%

Then decrease weight to 70% of your 1RM and perform as many reps as possible. (1 set)

B. Regular

Back squat:
7×5

Tabata:
5 rounds:
Thrusters(95/65)
Box jumps(24/20)
SDHP(95/65)
T2B/K2E
1:00 rest

Tabata is a 4 minute segment therefore each movement will be performed twice each round.