12/11/2020
Back Squat (1×5; build to a 5RM)
Deadlift (1×5; build to 5RM)
Metcon (AMRAP – Rounds and Reps)
Optional Conditioning:
15 min AMRAP
20 Cal Assault Bike
100ft Heavy Sled Push
30 Wall Ball
15 min AMRAP
20 Cal Assault Bike
100ft Heavy Sled Push
30 Wall Ball
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
