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)