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