Workout for Monday September 29, 2014



CFD we will be starting a new back squat program this week. So get ready to squat every Monday, Wednesday and Friday for the next 8 Weeks

Strength
Back Squat 5x5 @ 90% of 5RM
Every 2 Min
If you don't know your 5RM then work to a heavy weight you can handle for 5x5

Metcon
60 Cal Row
60 KB Lunge Steps 70/53
Hold like you would a Farmers Carry

Utility Work
Back Extension 5x10
1 Min Rest Between Sets

Workout for Friday September 26, 2014



Strength 
Back Squat 5x1
Establish New 1RM

Metcon 
400m Run
21 Thrusters 75/45
21 Sumo Deadlift High Pulls 75/45
400m Run
15 Thrusters
15 Sumo Deadlift High Pulls 
Run 400m
9 Thrusters 
9 Sumo Deadlift High Pulls