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

MONDAY 2.17.20

Pause Front Squats 
Every 4:00 x 16:00 (4 sets)
5 Reps @ 65-75% 1RM - :03 Pause in the bottom 
Immediately into 
16 Split Lunges 45/35 
*8 reps each leg 

300 M Run 
30 Wall Ball
15 Power Cleans 
300 M Run 
20 Wall Ball 
12 Power Cleans 
300 M Run
10 Wall Ball 
9 Power Cleans 

*UNBROKEN WB SHOTS......If you drop the ball 100M Sprint! 

WB 10-14
PC 65 - 105

WB 16 - 20 
PC 115 - 185 

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