30
Back Squat (3×5 @70%)
20min to complete
Accessory Work
Superset with
Goblet Squat: 1 and a Half Reps (Weight)
*Build to a moderate/heavy weight; stay the same or build across sets
Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
100m Run
10 Pull-ups
10 Dumbbell Bench (50s/35s)
10 weighted sit-ups
100m Run
10 Pull-ups
10 Dumbbell Bench (50s/35s)
10 weighted sit-ups
Target rounds: 4