Warm-up
2 Rounds
20 Calorie Row
20 Wallball
15 Toes to Bar
Strength
Back Squat 5x5 @90%+ of 5RM
Try to go heavier then last week. If last week was hard only increase by 5lbs.
If last week was easy, increase by 10lbs or more.
LITE
Alternating Every 2min. for 16min.
6-8 KB Romanian Deadlifts
6-8 DB Strict Press
MetCon
RX
"Open Workout 16.1"
AMRAP 20 Minutes:
25ft OH Walking Lunges, 95/65lbs
8 Bar Facing Burpees
25ft OH Walking Lunges
8 CTB Pull-ups
SCALED
AMRAP 20 Minutes:
25ft Front Rack Walking Lunges, 45/35lbs
8 Bar Facing Burpees
25ft Front Rack Walking Lunges
8 Jumping Pull-ups
LITE
For Time:
1000m Row
60 Jumping Lunges
30 L-seated DB Strict Press
Competition Side Work
4 Rounds For Time:
15/10 Calorie Bike
15 SDHP, 95/65lbs
Rest 60sec.
