Monday, November 28, 3016



Back Squat
Three sets of at 60-70% (or 5-10 lbs heavier than last week)
30 seconds rest in between clusters of 4

Rest 3 minutes in between sets

“Quality Control”

Three rounds for time of:
400m Run
20 Alternating Front Rack Lunges (115 / 75)
15 Burpees Over the Bar

Rx+ OH Lunges 125 / 83, bar facing burpees

Awesome Documentary on the Godfather of American Weightlifting- Mike Burgener

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