12/04/2020
Back Squat (1 x 5; as Heavy as Possible)
Deadlift (1 x 5; as heavy as possible)
Metcon
Optional Strength Accessory:
A:
Walking Lunge
– 5 x 16-20 steps, DB at sides
– rest 1:1
A:
Walking Lunge
– 5 x 16-20 steps, DB at sides
– rest 1:1
B:
Superset 1:
Barbell Hip Thruster
– 4 x 8-12; heavy weight
Box Step Up
– 4 x 10-15 per leg, DB on shoulders
Metcon (AMRAP – Rounds and Reps)
Optional Conditioning Accessory:
14 min AMRAP
16/10 Cal Assault Bike
8 Power Clean @ 115/75
6 Bar-Facing Burpee
14 min AMRAP
16/10 Cal Assault Bike
8 Power Clean @ 115/75
6 Bar-Facing Burpee
