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May 2, 2016

MONDAY MOTIVATION!

STRENGTH: (15:00)
Back Squats!

Take 90% of your 1 Rep MAX Back Squat, add 10# to that number (optional) then perform the following based off that number:
65%x5
75%x5
85%x5+ (AMRAP)

SCALE DOWN OPTION:
5 Rep Semi Heavy Back Squat!

STRENGTH ALTERNATIVE:
12:00 AMRAP!

10 BB Back Squats #95/65 (or DB Front Squats #35/25)

15/12 Calories: AD Bike

30 Russian Twists #25/15 KB

MET CON: 12:00 Clock!

Elite: 4RFT!
10/8 Ring Dips

10 Front Rack Alternating BB Lunges #135/95

200 M MB Run #50/30

RX: 4RFT!
10 Front Rack Alternating BB Lunges #115/85

8/6 Ring Dips

200 M MB Run #40/20

Scaled: AMRAP!
200 M MB Run #30/15

6/4 Ring Dips (Jumping Ring Dips or 12 “20 Seated Box Dips: 2 athletes per box)

10 Front Rack Alternating BB Lunges #95/65 (BN Alt. BB Lunges or Alt Suitcase Lunges #35/25 DB’s)