Monday!
Strength:
Back Squats (15:00)
Take 90% of your 1RM BS plus #20 and use that number as your base weight to calculate the following:
65%x5
75%x5
85%x5+ (AMRAP) as many reps as possible.
Strength MOD:
5 rep Heavy Back Squat!
Strength Alternative:
12:00 AMRAP!
12 Cal: AD Bike
12 Front Squats #95/65
or DB FS #35/25
50 Bicycle Kicks
Met Con:
For Time (12:00)
*Run 100 M after every round.
*PENALTY: 3 “on the spot” Burpees if you drop during the set. 1 penalty per round.
4-6-8-10-8-6-4 OHL
E: #135/95
RX: #115/75
M/S: #95/65
(or #45/35 BP)