1-19-22



WEDNESDAY 19th

Squat Day!


Back Squat 3 Rep Heavy

0:00-5x30%

2:00-5x40%

4:00-4x50%

6:00-4x60%

8:00-3x65-70%

10:30-3x70-80%

13:00-3x75-90%

16:00-3 Rep Heavy


Do not go too crazy here... Just stay on time and get some heavy weight in hand... Part 2 is the meat and potatoes and it is going to be absolutely brutal.


PART 2

Karen is awesome.... Burpees are awesome... Lets do Karen and match it with Burpees!


10 Rounds for Time: 25 min max

-15 Wallballs

-15 Burpees to Target


30/20.... Oh My!!

20/14.... Agggghhhhh

14/10... Manageable.

14/10 w/ 10 Burpees per set (instead of 15)


You wanna talk about fitness and say you work out? Or do you actually want to get fit? It's an honest question. Whether or not you show up today will answer it.


To finish this, you'll have to average 2:30 rounds... Many will not finish and that is fine! Just keep hustling to the 25 minute cap!


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