5926 Premier Way #112, Naples, FL 34109

Jan. 3 2017

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Jack Be Quick

4 rounds, each for time, start a new round every 5 minutes

15 deadlifts @ 45%1RM
15 wall balls @ (20/14lbs)
15 cal row
15 push-ups
Intent. Move as fast as possible on each round, see how fast you can go.
Tip. Rushing will make you slower.
Score. Your score is your fastest time

Strength

A1. Back squat – 4 x 3 @ 70-80%. Start at low end of the % range and add load each set to build towards the high end (if possible)
A2. Chin-Ups – 4 x reps 10 / 8 / 6 / 6

DAILY CLASSES

FREE SATURDAYS