Tuesday!
Strength: (15:00)
Back Squats!
Take 90% of your 1RM BS and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 65% (2-3 sets of 3-5 reps) and perform the following…
65%x5
75%x5
85%x5 + (AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!
Strength MOD:
3 rep AHAP BS!
Strength Alternative:
12:00 AMRAP!
12 Box Jumps or
12 Alt. Step Ups: “16 box
12 G2O #35/25 BP
12 BFSU
100 M Run
Met Con: 12:00 AMRAP!
*Goal: 3-4R+!
E:
12 Alt. FR Lunges #115/75
9 Ring Dips
6 OTB Burpees
50 Dubs
RX:
12 Alt. FR Lunges #105/65
9 OTB Burpees
6 Ring Dips
40 Dubs
M/S:
3 Ring Dips (6 R.D. attempts, 10 Seated Ring Dips or “20 Box Dips)
9 OTB Burpees
12 Alt. FR Lunges #95/55 (BB BNL or Alt. Suitcase Lunges #35/25)
30 Dubs (75 Singles)