Monday, September 9, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat – Use Box Squat for Ramp-up

 

Strength/Skill:
  • Back Squat – 5×5 @ HAP

 

MetCon:
12 min. AMRAP
 
  • 35 DU
  • 11 Thruster 65/53
  • 7 Burpee Box Jump-over 20/16

Alternate Movements
  • 90 SU
  • 11 Wall Ball 14/8
  • 7 Goblet Squat 44/25

 

Powerlifting:
Max Effort Lower Body
 
  • Low Box Squat 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.

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