Flexy Friday!
Strength: (15:00)
Back Squats!
Take 90% of your 1RM Back Squats (optional: Plus #20, #10 or not all) and use that number as your base weight to calculate the following:
75%x5
85%x3
95%x1 (AMRAP) as many reps as possible. Form is key! Your last rep should look like your first. Stop just before failure!
Strength MOD:
3 rep heavy Back Squat!
Strength Alternative:
12:00 AMRAP!
*BUY-IN: 50 Air Squats
100 M Run
30 Plank Hold Shoulder Taps
30 Bicycle Kicks
Met Con:
7RFT (15:00)!
*Goal: Sub 12:00!
Penalty Note to Elite & RX: TTB and SDHP reps must be done UB or perform 3 “on the spot” Burpees. 1 penalty per exercise (per round).
E:
8 TTB
10 SDHP #70/53 KB
35 Dubs
RX:
30 Dubs
6 TTB
10 SDHP #53/35 KB
M/S:
10 SDHP #44/25 KB
25 Dubs (15 Dub-A or 55 Singles)
5 TTB (4 TTB-A, 6 “hollow to arch” Kip ONLY’s or 8 HRPU)