Back Squats + MetCon
Back Squats + MetCon
Back Squat (Weight)
Back Squat:
Warmup Set: 5(45%) – 5(50%) – 5(65%)
Working Set: 5(75%) – 5(80%) – 5+(85%)
Warmup Set: 5(45%) – 5(50%) – 5(65%)
Working Set: 5(75%) – 5(80%) – 5+(85%)
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
200m Wallball Run 20/14
10 ALT DB Snatch 50/35
8 DB Over Head Walking Lunges 50/35
Warm-up
Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 5×10 Glute Ham Raises
+ 15 Goblet Squats
