Ryan Barlow | November 4, 2018 | no comments
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A) STRENGTH/POWER
Back Squat (Recovery Week)
Ever 4min. x 4 Rounds:
5 Back Squats (at weight % below)
10 DB Bent Over Rows
50 Double-Unders
Round 1) 40%
Round 2) 50%
Round 3) 50%
Round 4) 60%
Today is all about FORM. Do not rush through these reps, make them look as perfect and DEEP as possible.
B) METCON
AMRAP12:
8 Front Rack Lunges (95/65)
8 Wall Balls (20/14)
200m Run
Every 2 Rounds add weight to the bar. Men increase by 20#, women by 10#. (e.g. 115/75 –> 135/85 –> etc…)
S1/MRx: Do not add weight
S2/MS: FRL (45/35), WB (14/10), Do not add weight
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