11/25/2019

Back Squat (Max reps @90% (aim for 5+ reps))
Back Squat (Up to 5 sets at 90%; (max reps-2))
The goal on the max rep set is about 5, meaning these should be sets of 3, give or take.

3 min rest between sets

Stop if you fail any sets

Back Rack Lunge (4 x 8-10 per leg; heavier than last week)
Optional strength
Banded Hip Thruster (4 x 12-15; knees banded, pause at top)
Optional Strength
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
150 ft KB Front Rack Walking Lunge (35/20#)
120 Air Squats – squat to med ball
90 KB Swings (55/35#)
60 Heavy Wall Ball (30/20#)
30 Burpees
Metcon
Optional Abs:
3 Rounds
1 min Front Rack Hold – at or heavier than your 1RM Front Squat
15 Strict Toes to Bar

4 Rounds
15 TRX Pike
12/12 KB Side Bend