WARM UP
For time:
Single Under, 2 mins
10 Glute Bridges
10 Air Squats Duck Walk, 10 m
10 Stiff Legged Walk Out To Push Ups
Duck Walk, 10 m
Hang From Pull Up Bar, 30 secs
10 Band Shoulder Pass Throughs
STRENGTH Back Squat
8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets. * use more weight than last week
HEAVY METCON For time:
30 Bench Press, 135/95 lbs
20 Bench Press, 155/105 lbs
10 Bench Press, 185/135 lbs Rest
3 mins
30 Front Squats, 135/95 lbs
20 Front Squats, 155/105 lbs
10 Front Squats, 185/135 lbs
Rest 3 mins
30 Deadlifts, 185/135 lbs
20 Deadlifts, 225/155 lbs
10 Deadlifts, 275/185 lbs
50 / 60 / 70 % of 1 RM from each COOL DOWN For quality:
Chest Stretch, 2 mins
Back Stretch, 2 mins
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