TUESDAY!
STRENGTH: (15:00)
Back Squats!
Take 90% of your 1 Rep MAX Back Squat, add 10# to that number (optional) then perform the following based off that number:
70%x3
80%x3
90%x3+(AMRAP)
SCALE DOWN OPTION:
3 Rep Semi Heavy Back Squat!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12 Ring Rows
30 Bicycle Kicks
12 Squat Jumps (Air Squats)
30 Plank Hold Shoulder Taps
MET CON:
12:00 Clock!
*Athletes will have up to 2:00 to complete 1 round of the following workout with a 1:00 rest between each (2:00) round for a goal of 4 complete rounds! Total Rounds + misc. reps = your score!
E:
12 OH Lunges #135/95
60 Dubs
RX:
40 Dubs
12 OH Lunges #115/75
M/S:
30 Dubs (20 Dub-A) or 100 Singles
10 OH Lunges #95/65
(12 BN Lunges or 12 Alt. Suitcase Lunges)