12.12.16

Warm-Up: 
DeFranco's Agile 8 and Simple 6
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NOTE: TODAY HAS A 15 MINUTE TIME LIMIT ON EACH MAIN LIFT (IE SQUAT, BENCH ETC)

  1. Squat: work up from an empty bar to a "9" on a 1-10 scale (with sets of 2).  This means you should feel like you have only one rep left in the tank.  These should feel like a "9".  When they get to feel like a "10", stop.  Or if your 15 minutes runs out, stop.
  2. Bench and Row- Repeat step 1.
  3. 3x: 
    10 Wide grip curl
    15 Ab Wheel Rollouts
  4. Your choice: 
    A. 24 Minutes: 
    15 Seconds KB Snatch
    15 Seconds Rest
    B. 24 Minutes on a soccer field.  Run the length, slow jog back, continuous.  
Posted on December 12, 2016 .