@group:
June 27, 2016
MOTIVATING MONDAY!
(15:00) Back Squats
Take 90% of your 1 Rep MAX Back Squat add 20# (optional) and perform the following:
70%x3
80%x3
90%x3+(AMRAP)
SCALE DOWN OPTION:
3 Rep MAX or Semi Heavy Back Squat!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
10 Back Squats #95/65 ( 10 DB Front Squats #35/25)
30 Alt. Plank Hold Shoulder Taps
25 Dubs (75 Singles)
MET CON: 12:00 Clock!
Never Ending Ladder:
2-4-6-8-8-6-4-2
Note: Once you complete the ladder start over for bonus reps until time is up.
E:
Alt. Front Rack Lunges #135/95
Strict Pull Ups (any form). Note: Knees must remain locked throughout the entire pull up. No hinging allowed. Mandatory pause at the bottom of each rep.
RX:
C2B Pull Ups/Pull Ups
Alt. Front Rack Lunges #115/75
SCALED:
Alt. Front Rack Lunges #95/65
(Alt. BN Lunges or Alt. Suitcase Lunges #35/25 DB’s)
Pull Ups (Strict Banded Pull Ups, Ring Rows or Alt. Plank Rows #35/25)