2/28/12

Warm Up:

5 minute row

Then…Burgener warm up

BurgenerWarmUP

Xfit Strength and Conditioning:

Strength;
At 75% of your 1 RM back squat, do 10 sets of 3 repetitions back squat. Rest as needed between sets, and if 75% is too light, take it up. If you don’t know your 1 RM back squat, let’s find it!

Conditioning;
10 rounds – every 60 seconds perform the following,
10x Ball slams (men/women 20#), 1x suicide sprint.
The goal for this is 30-35 seconds work, 30 seconds rest. If you are finishing the rounds at 40-45 seconds, modify the ball slams accordingly.

Post 1 RM weight to comments.