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Workout of the Day – Monday October 7th, 2019 “Rug Mouse”

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Strength

Back Squat (1X5; 1X4; 1X3; 1X1; 1X1; 1X1)

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Rest as Needed Between Sets

Metcon

Rug Mouse (Calories)

20 Minute Assault Bike/Row

On the 0:00, 4:00, 8:00, 12:00 and 16:00:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
Think of it like this:

5 Rounds on the 4 Minute:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)