12/23/2019

Back Squat (Max rep set @ 85%)
target is 5+ reps
Back Squat (5 x max reps -2 @ 85%)
Max reps from first set -2
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)
"Get Some"
16 min AMRAP
+25 ft Walking Lunge w/ DB in Front Rack
+3 Devil Press
Metcon
Optional Core:
4 Rounds
1 min Front Rack Hold
Rest as needed
+
4 Rounds
15 TRX pike
15 American KB Swings