7/15/2016
FRIDAY!
STRENGTH: (15:00)
Back Squats!
Take 90% of your 1 Rep MAX Back Squat, add 20# (optional) then perform the following:
75%x5
85%x3
95%x1+(AMRAP)
SCALE DOWN OPTION:
3 or 5 Rep Semi Heavy Back Squats!
Strength Alternative:
12:00 AMRAP!
250 M Row (4)
30 Alt. Plank Hold Shoulder Taps
10 Ball Slam #30/15
MET CON: 12:00 Min AMRAP
“Never Ending Chipper”
E:
60 Calorie Row (4)
40 OH Squats #115/85
30 Burpees
20 BN Lunges
RX:
20 BN Lunges
30 Burpees
40 OH Squats #95/65
50 Calorie Row (4)
S:
50 HRPU
40 OH Squats #75/45
(Back Squats)
30 Calorie Bike
20 BN Lunges (DB Suitcase Lunges #35/25)
When you complete the workout start over.