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SUNDAY

24
Aug

SUNDAY

Strength:
1.) Pendlay Row
Set 1: 6-8
Set 2: 8-10
Set 3: 10-12
*Start at a 6-8 rep max & decrease by 10-15% each following set. Aim for top of each rep range
**2:00 rest between sets

2.) Bent Over Dumbbell Reverse Fly
(Rest/Pause Sets. Use the same weight)
Set 1: 12-15 Reps (Max weight with great form)
-Rest :15-
Set 2: 3-5 Reps
-Rest :15-
Set 3: 3-5 Reps
-Rest :15-
Set 4: 3-5 Reps

MetCon:
For Time
400 m Run
21 Power Snatches
800 m Run
15 Overhead Squats
1200 m Run
9 Squat Snatches
(weight: 135/95)