Monday, October 9th, 2017

Strength:  Tempo front squats
9 sets of 1 with new tempo (3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel)
0:00 – 1 @ 50%
1:00 – 1 @ 50%
2:00 – 1 @ 50%
3:00 – 1 @ 55%
4:00 – 1 @ 55%
5:00 – 1 @ 55%
6:00 – 1 @ 60%
7:00 – 1 @ 60%
8:00 – 1 @ 60%
Workout of the Day:
“Hot Tamale”
800 meter run
30/21 calorie row
25 burpees
20 power clean and jerks (115/75)