Ryan & Janel 140912

Extended Warm-Up

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

Set 1 – 2 reps @ 65%  135/40

Set 2 – 2 reps @ 70% 145/45

Set 3 – 2 reps @ 75% 155/50

Set 4 – 1 rep @ 80% 165/55

Set 5 – 1 rep @ 85% 175/55

Set 6 – 1 rep @ 90% 185/60

Part I - Strength

9 Every 90" On the 90"
1 Front Squat 185/60

Part II: Conditioning

For Time

30/15 Push-Ups

Run 1 Lap

30 KBS (American)

Run 1 Lap

30/15 Push-ups

Run 1 Lap

30 Heavy Russian Swings

30 Burpees

Run 1 Lap