12/02/2019

Back Squat (Build a single AHAP)
Back Squat (3 x 10 @ 70% of new 1RM)
Banded Hip Thruster (4 x 12-15, knees banded)
Back Rack Lunge (4 x 6-8; heavier than last week)
Weighted Step-ups (4 x 6-12; medium load)
Metcon
Every 3 min x 6
12 Cal Assault Bike
100ft OH Walking Lunge
AMRAP Double Unders
Metcon
Optional Core:
4 Rounds (for quality)
6 Good Morning (light)
12 Strict Toes to Bar
18 GHD Back Extention
24 AbMat Sit Ups