South Jersey Fitness


Strength

Back Squat Every 2 Minutes x Minute 0: 50% x 5 Minute 2: 60% x 5 Minute 4: 70% x 5 Every 3 Minutes Minutes 7/10/13/ 16: 80% x 5

Metcon (Calories)

Every 3 Minutes x 4 Sets 25 Second A/B @ Max Effort Score is total calories

Accessory Work

A.1: Stiff Legged Deadlifts (3x6, 30X1 Tempo)

rest 60 seconds

A.2: Hanging L-Sit Hold (3x30 seconds)

reps=seconds

Rest 1-2 minutes If you can't hold of 30 seconds, accumulate it.

#workoutoftheday

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