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

MONDAY 1.6.20

LIFT
4-5 Sets in a 20:00 Window:
8 Back Squat  @ (30X0 Tempo)
immediately into;
5 Sumo Stance Good Morning  (no tempo)
Rest :90

*Tempo is 3 second count on the way down. Zero time at the bottom. Up. And then 0 seconds spent at the top, before going back to a 3 sec. decent.
*Pick one weight for all sets....on squat and Good Morning. This combo is all back side! 

METCON
12:00 AMRAP 
8 Hang Power Clean
8 Push Press
10 Box Jump Over  24/20"
10 AbMat SU 

Men: 65-95
Women: 45-65 

 



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