Workout for 10-12-16

Tri-Modal Conditioning, Short

From 0-10:00:

For time,
50 back squats
Bar taken from floor

From 10-20:00:

For time,
50-40-30-20-10 rep rounds:

From 20-30:00:

For time,
30-20-10 rep rounds:
Calorie row

After-Hour Accessory Exercise

Midline: Accumulate 2 minutes of extended-arm plank holding.
Position: Accumulate 2 minutes of arch-body holds (prone).


After class: Do accessory exercise, record workout results, clean & return equipment. 

Before class: Calculate 50% of back squat 1RM, get jump rope, maybe gymnastics grips & knee sleeves.