28
05 '19
Strength
Squat cycle W9D1 (Deload)
4 sets
2 front squats
4 back squats
*bar at 63% or 1RM front squat
METCON
12min AMRAP
8 burpees to target (6inch above reach)
8 toes to bar
8 deadlifts 225/155
Lite/beginners
12min AMRAP
8 burpees
8 knee raises
8 deadlifts 155/105
BURN
For time:
50cals row
5 hill runs
50cals bike
5 hill runs
50 wall balls 24/20
Accessory work
Shoulders of steel
Dumbbell lateral raises 8×10
Weightlifting
Hip snatch 5×5
Gymnastics
Accumulate 1min of handstand hold
Core
L-sit hold 5x max
