Wednesday!
Strength: (15:00)
Back Squats!
Take 90% of your 1 Rep MAX Back Squat and perform the following:
5@65%
5@75%
5+ (AMRAP) @85%
Scale Down Option:
5 Rep Heavy Back Squat!
Strength Alternative:
12:00 AMRAP!
12/10 Cal: Bike
10 Back Squats #96/65
(DB FS #35/25)
15 Hollow Rocks (Sit Ups)
Met Con: 12:00 Clock!
E: 4RFT!
200M “MB” Run #50/30
5 Ring Muscle Ups
8 Power Cleans #165/115
RX: 4RFT!
200 M “MB” Run #40/20
8 Power Cleans #155/105
8/6 Ring Dips
M/S: AMRAP!
200 M “MB” Run #30/15
8 Power Cleans #135/95 (#115/85 or 12 DB HPC #35/25)
6/4 Ring Dips (5 Jumping Ring Dips or 12 DB Tricep Extensions #25/15)