WEDNESDAY
11/02/15

Warm-up
Primal movements
Squat therapy; 5 reps; 3 sets

Strength

Back Squat

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

8-10 reps @ 75-80%
8-10 reps @ 75-80%

Capacity

In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press (70/45 kg)

6 Box Jump-Overs

9 Kettlebell Swings (32/24 kg)

*Level 1 – scale movements so that each can be completed unbroken and with good technique