12/09/2019

Back Squat (AMRAP @ 75% 1RM)
– constant motion reps, don’t rest pause
– go to failure
Back Squat (5 x AMRAP -2 @ 75%)
– At 75% of your 1RM, you’ll do up to 5 more sets. You aim is to do reps equal to your AMRAP -2.
– Goal is constant motion reps
– If you fail any sets, just stop there
Back Rack Lunge (4 x 10-12)
aim for slightly heavier than you started in the last cycle
Banded Hip Thruster (4 x 12-15; knees banded)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
15/12 Cal Assault Bike
50 ft Weighted Walking Lunge
8 Strict Toes to Bar
Weighted Step-ups (4 x 8-12 per leg)
Metcon
Optional Core:
12 min AMRAP
15 Hollow Rocks
15 Banded Good Morning
10 GHD Sit Ups
10 GHD Back Extensions