FRIDAY, FEBRUARY 15TH 2019

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Ryan Barlow | February 14, 2019 | no comments |

A) STRENGTH/POWER (FOR WEIGHT)

Front Squat (5 x 3)
5 sets:
Building up to a 3 rep max

SUPERSET with;

20 UNBROKEN Russian Twists with the heaviest DB possible. Left + Right = 1 rep. (hint: start light)

B) LOWER BODY ENDURANCE METCON (FOR REPS)

3min. AMRAP:
6 “A” Squats
6 Front Rack Lunges 95/65

3min. AMRAP:
6 American KB Swings 70/53
6 Front Squats 95/65

3min. AMRAP:
6 “A” Squats
6 Front Rack Lunges 95/65

3min. AMRAP:
6 American KB Swings 70/53
6 Front Squats 95/65

1min. Rest After Each Section.
This is going to get NASTY… Fast… Put your game face on.

FYI an “A” Squat is a type of drop squat where you start standing tall on top of a 45# plate. You slide your feet outward and off of the plate dropping into a full depth squat then jumping back up onto the top of the plate.

S1/MRx: FRL/FS (80/55); AKBS (62/44)
S2/MS: FRL/FS (45/35); AKBS (44/26); Reduce Height/Remove Plate for “A” Squats

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