11102014- 4 on/1 off/4 on

Strength/Skill:

Function: Back Squat- 5 x 5 (find a challenging weight and keep it the same for all sets)

Performance: Back Squat 5/3/1 Week One

Workout of the Day:

Function: 

2 rounds for max reps/calories of:

1 min Deadlift (135/85 lbs)

1 min Burpee

1 min KB Swings (53/35 lbs)

1 min Row for calories

1 min rest

Performance:

2 rounds for max reps/calories of:

1 min Power Clean (135/85 lbs)

1 min Burpee Box Jump

1 min Shoulder to Overhead (135/85 lbs)

1 min Row for calories

1 min rest