Nutrition Challenge begins Monday September 9th. Sign up by visiting HERE

A) STRENGTH
1) Back Squat Submaximal Work:
1 x 4 @60%,1 x 4 @70%, 1 x 3 @80%,
1 x 3 @85%, 2 x 3 @90%. Rest 2-3:00
*Rest 3:00 between sets of 90%

2) Touch n go Deadlift Warm-up: 3 x 3, adding weight. Rest 60s.

B) METCON
Batwings
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
*Alternate Scaling
Bike = 45 Calorie Row or 400m Run
9:00 Cap

C) EXTRA CREDIT
Double Leg Banded Hamstring Curls x 100 Reps

Barbell club meets at 6:30pm