M.E. plus M.U.

Since we ran out of time yesterday before completing part 3 of the trifecta, we'll going to Make it Up today after some Max Effort work.


Back Squats, 5 sets of 5 reps
Go for maximum weight. Rest as needed between sets.

Abdominal Demolition (from yesterday)

For time:

• 30 Knee to Elbow cycles (1 cycle - right knee to left elbow, both k to e, left knee to right elbow.)
• 30 Situp cycles (1 cycle - right elbow to left knee, both forward, left elbow to right knee.)
• 30 flutter kicks (1 rep - 4 kicks. ex: 1,2,3,one...1,2,3,two...etc. Keep legs locked out and toes up.)
• 30 mountain climbers (1 rep - 4 "moves". same as above: 1,2,3,one...1,2,3,two. focus on not rounding the back.)

RESULTS
Justin - 265,275,295,295,300 - 22:10
Seth - 245,265,265,265,245 - 17:36