Wednesday, Nov 22

Strength 

Incline bench 

4rm 

50% / 4 

60% / 4 

70% / 4 

80% / 4 

90% / 4 

*based off 1rm 

Metcon 

21-15-9 

Front squats 95/135 

Rowing cal 

XT

Speed Front Squat 

8 x 1 - 70% 

Banded Ring Dip 3 sets to failure