Tuesday!
Strength: Back Squats!
Take 90% of your 1RM BS (optional: Plus #10) and use that number as your base weight to calculate the following:
75%x5
85%x3
95%x1+ (AMRAP)
as many reps as possible. Try not to fail. Form should be close to perfect.
Strength MOD:
3 Rep Heavy BS
Strength Altertnative:
25 SDL #53/35 KB
50 Alt. Toe Taps (“12 box)
20 BFSU
250 M Row (7)
Met Con:
12:00 AMRAP!
*Goal: 4R+!
E:
Buy In: 400 M Run
10/8 Ring Dips
20 Alt. KB Transfers #70/53
100 M “MB” Run #50/30
RX:
Buy In: 400 M Run
20 Alt. KB Transfers #53/35
8/6 Ring Dips
100 M “MB” Run #40/20
M/S:
Buy In: 400 M Run
6/4 Ring Dips (6 Jumping, 8 seated or 15 Standing Tricep Extensions #35/25)
20 Alt. KB Transfers #44/25
100 M “MB” Run #30/15