12/18/2020
Back Squat (1 x 5; build AHAP)
Deadlift (1 x 5; build AHAP)
Metcon
Optional Strength:
5 Rounds x
8-12 Reverse Lunge per side
20 GHD Sit Ups
5 Rounds x
8-12 Reverse Lunge per side
20 GHD Sit Ups
Sumo Deadlift
4 x 10-12
Barbell Hip Thruster
4 x 10-12
Metcon (AMRAP – Rounds)
Optional Conditioning
EMOM x 20
min 1: 12/10 Cal Assault Bike
min 2: 15 Heavy Wall Ball
EMOM x 20
min 1: 12/10 Cal Assault Bike
min 2: 15 Heavy Wall Ball
