Wednesday December 23rd

Dec 22

A. Complete Four Sets of
Tempo Back Squats x 32x1
*Set 1 - 3 reps @ 65% of 1RM
*Set 2 - 3 reps @ 70%
*Set 3 - 2 reps @ 80%
*Set 4 - 2 reps @ 85%

B. Four rounds for time of:
21 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
9 Burpees

HERD FIT
4RFT
15 Goblet Squats
9 Knee-Ups
6 No Push Up Burpees