WEDNESDAY!
STRENGTH:
(15:00)
Back Squats!
Take 90% of your 1 Rep MAX Back Squat add 10# to that number (optional). Warm up to 75% of that number, then perform the following:
75% x 5
85% x 3
95% x 1+(AMRAP UB)
SCALE DOWN OPTION:
Work up to a 3 rep MAX or Semi Heavy Back Squat!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
30 Alt. Plank Hold Shoulder Taps
12 Alt. Suitcase Lunges #35/25
Parking Lot Run
MET CON:
12:00 AMRAP!
E: Buy In: 35/32 Calorie Row!
10 DB Hang Squat Cleans #55/35
15 TTB
RX: Buy In:
25/22 Calorie AD Bike!
12 TTB
10 DB Hang Squat Cleans #45/25
Scaled: Buy In:
30/27 Calorie Row!
10 DB Hang Squat Cleans #35/15 (DB Front Squats)
8 TTB (8 TTB-A, 10 Hanging Knee Raises or 10 Double Knee Hugs)