Workout of the Day: Friday July 12

Weight

WEIGHTLIFTING

Back Squat

1x6 @ 67%
1x6 @ 76%
1x3 @ 86%
1x2 @ 90%

Rest 2:00 Between sets. Rest as
needed before the last set.

Time

METCON

For time

30-20-10
Box Jump overs @ 24/20" + Step
down

Before each set Row 500m / Bike
1000m / Ski 400m or Run 400m

RX+ 30/24"

Comment Only

ACCESSORY / EXTRA

Toe Elevated Romanian deadlift
3 x 12
Brandon Farmer