12/16/2019
Back Squat (Max rep set @ 80%)
target is 8+ reps
Back Squat (5 x max reps -2 @ 80%)
Max reps from first set -2
Up to 5 sets, provided you don’t fail
Up to 5 sets, provided you don’t fail
Back Rack Lunge (4 x 8-12; heavier than last week)
Banded Hip Thruster (4 x 15-20; knees banded)
Weighted Step-ups (4 x 8-12 per leg)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
100 ft Walking Lunge – weighted
75 Air Squats to Med Ball
50 KB Sumo High Pull
25 Heavy Wall Ball
100 ft Walking Lunge – weighted
75 Air Squats to Med Ball
50 KB Sumo High Pull
25 Heavy Wall Ball
Metcon
Optional Core:
4 Rounds
1 min Front Rack Hold
Rest as needed
+
4 Rounds
12 Strict Toes to Bar
200ft Farmer Carry (heavy)
4 Rounds
1 min Front Rack Hold
Rest as needed
+
4 Rounds
12 Strict Toes to Bar
200ft Farmer Carry (heavy)
