community. fitness. results. Welcome to Vital performance fitness.

MONDAY 1.13.20

LIFT 
Back Rack Lunge
5 Reps each leg w/a :03 tempo down 
Complete as many sets in 15:00 
Climb in weight after each set, working towards a heavy final set.
*Rest as needed between sets.

METCON
2 Rounds
20 Cal Row 
20 Wall Ball 
20 Russian KB Swings
Then
2 Rounds
15 Cal Row 
15 Wall Ball 
15 Russian KB 
Then 
2 Rounds 
10 Cal Row 
10 Wall Ball 
10 Russian KB 

*17:00 Time Cap 

Women:
10-14 WB
25-55 KB 

Men: 
16-20 WB
45-70 KB

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