trina

A. Tempo Back Squat – 3RM, -5%, -10%, refer to last Tuesdays Squats.
B. “Belmont Stakes”
21-15-9
Row for Cals
Burpees
Overhead Squats@95/65

Alpha – As written
Bravo – 75/55
Charlie – 65/45
Bravo – 45/25

If you have any shoulder or mobility issue you may do back squats instead of overhead squats

Cardio Extra
1600 meter run@moderate pace, rest :60 Sec
+
8 x 100 Meter, rest :30 Sec, not sprinting