MondayWarm-upWarm-upAMRAP x 6 MINUTES
3 Burpee Broad Jumps
5 Inchworms (no push-up)
5/5 Groiners
5 Air Squats with :02 Pause at the Bottom
10/10 Banded Side Steps
Into…
1 ROUND (With an Empty Barbell)
10 Back Squats
10 Good Mornings
5/5 Cossack Squats
10 Tempo Back Squats (3131)StrengthBack Squat (5×5 (20×1))Back Squat @65-75% of 1RM*
-Rest 2:00 b/t Sets-
*Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week.WorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 10 MINUTES
15 Wall Ball (20/14)|(14/10)
25 Double UnderOptional Cool DownWarm-upFOR RECOVERY
5:00 Slow Pedal on Bike