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Friday “Speed Endurance” 4-1-16

31
Mar

Friday “Speed Endurance” 4-1-16

Friday, April 1, 2016

Machine Strength

BACK SQUAT
5 X 5 : Tempo Rx: 30X0
*work up to a “heavy” 5 rep and work that weight at tempo

Comp Strength 

BACK SQUAT
5 X 5 : MAX
*Use 5 working sets to develop a 5 rep max

WOD

SPEED ENDURANCE
[20 min cap]Walking Lunge Steps [total steps]
Sit Ups
Pull Ups

Rx: 18-15-12-9-6

Rx+: 21-18-15-12-9-6, reps for time